Workouts 6/15-6/28

LISA

Sunday 6/15: 0ff

Monday: 3-4 miles easy

Tueday: 3 x 1 mile w/ 3:00 rest in between. Try to get each one within 15 seconds of your Spear-It race pace. warm up and cool down.

Wednesday: 3 easy

Thursday: 35 minute tempo (30 seconds slower per mile than your 5k race pace)

Friday: 3 easy

Saturday: easy 2 or cross train

Sunday: 5-6 miles easy

Monday: off

Tuesday: 6 x .5 miles at 4:30-4:35 each. 2:00 rest in between. warm up and cool down.

Wednesday: 3-4 easy

Thursday: 2-3 easy

Friday: 1-2 easy

Saturday: Seaway Race

DAD

Sunday: Off

Monday: 115 and back easy

Tuesday: 4 miles total, first half mile easy, then run 1.5 miles at close to race pace (sub 9:30 pace), jog a half mile easy, then run a mile at close to race pace, then easy rest of way back.

Wednesday: 2-3 easy

Thursday: 2-3 easy

Friday: 115 and back at tempo pace (shoot for sub 10's)

Saturday: off or just real light

Sunday: 5-6 miles

Monday: 1-2 miles easy

Tuesday: 3.5 miles, .5 easy, .5 at race pace (4:40), .5 easy, .5 at race pace (4:40), .5 easy, .5 at race pace (4:40), .5 easy.

Wednesday: 2-3 easy

Thursday and Friday: See how you feel, just run real light or take one of the two days off.

Saturday: Seaway race