Oops, a little late this week! Ironically, this week’s focus has been on journaling my runs and really paying attention to effort. If you are not already keeping a journal of your training, I highly recommend it. It is also really fun to see your progress!

Monday – Speed workout with FleetFeet, 5x1000s which came to 6.7 miles.

• Warm up for 10 minutes
• Run your first 1000m at marathon pace.
• Recover for 200m
• Run your second 1000m 5 seconds faster than your first.
• Recover for 200m
• Continue to beat each by 5 seconds, repeat until you’ve done 5.
• Cool down for 10 minutes

Tuesday – 3 miles, easy

Wednesday – 3.8 miles

Thursday – 4 miles, TEMPO!

Friday – rest day

Saturday – 12 miles long run at 8:45 /mile!