4-5 weeks

28-Jun

3 m

6 m

4 m

13 m

M: Speedwork
T: ?
W: run/walk 6 mi 65 min
Th: Road run 4mi @ 12:20 pace
Total: around 14 mi

5-Jul

4 m

4 m

4 m

12 m

M: Speedwork 3*1600 at 10:00 pace, w/ 800 jogging
T: Track Dynamic Drill
W: Road run 3.5mi @ 11:40 pace
Total: around 10.5 mi (with weekend hiking)