18-20 weeks

4-Oct

5 m

5 m

5 m

15 m

W: 3mile easy
Th: 3.75 tempo, 33 min
F: 6 mile Hill, stanford dish. with good pace for 5 miles, feel uneasiness on the right knee, walked the left.
Sa: 2.25 mile interval on track. need to work hard on interval/repeat !!
total: 15miles

11-Oct

4 m

6 m

5 m

15 m

Tu: 2 mile easy
W: Hill repeats, 3.1 miles.
Th: 5 miles easy
Total: 10 miles

18-Oct

3 m

3 m

3 m

Race

Tu: 3 mile easy, with incline 2.
W: 3 mile easy, with incline 2. 6-6.3-6.5-7