13 - 14 week

30-Aug	4 m	9 m	3 m		16 m

M:
T:
W: 5K on treadmill, 26'30
Th: Track, 1*1600, 1*800, 1*400, 1*800, 1*400, 1*200, 2.65 mile
F-Su:
Total: 7miles

6-Sep

4 m

10 m

3 m

17 m

M: 1 miles in Chicago city
T:
W:
Th: 4 mile easy run
F: 2 mile easy run + 20 minutes hills
Sa: around 14 mile in woodside. hilly course, slow pace. Don't have exact time, should be around 2h30m.
Total: 22 miles

Need more hill workout.
Need long run after hill workout.
control pace.