6-7 weeks

12-Jul

3 m

7 m

4 m

14 m

M: 1 mi warmup 3 mi@ 10min pace w/1 incline
W: Standford Dish 6.55 mi@12:32 min pace, rolling hills
F: Hills workout, 2.15 mi 20 min
Sa: Long run at Sawyer Camp, 8.14 mi @ 10:45 pace.
Total: 21 mi

19-Jul

5 m

5 m

5 m

15 m

M: 1 mi warmup, 2.5X1600 @ 8:50 pace w/800 jogs between.
W: 0.5 mi warmup, 20 min hills workout, 2.2 mi
F: Standford Dish 6.55 mi, rolling hills
Total: 13 mi