Workouts next two weeks

Next two weeks...

LISA

Monday: 4 x 1 mile repeats. 3:00 standing rest in between. Warm up and cool down. Try to get each one within 10 seconds of your 5k race pace.

Tuesday: 4-5 miles easy

Wednesday: 5 x Hershey Hills

Thursday: 4-5 miles easy

Friday: 1 mile warm up, 20 minutes hard (race pace), 1 mile easy

Saturday: 4-5 easy or cross train for 60 minutes

Sunday: Long run, 8 miles

Monday: 4 miles easy, followed by two miles within 10-15 seconds of 5k race pace

Tuesday: 4-5 miles easy

Wednesday: 5-6 x Hershey Hills

Thursday: 4-5 easy

Friday: 2-3 easy

Saturday: Cornhole 10k

DAD

Monday: Off

Tuesday: 4 easy

Wednesday: 4 miles at descending pace. Start at 9:30 and try to get your last one under 9:00.

Thursday: 4 easy

Friday: 6 x 3:30 up tempo on the hill loop w/ 1:00 jogging rest in between.

Saturday: 3 easy

Sunday: Long run, 8 miles

Monday: off

Tuesday: 40 minute tempo, try to get within 15 seconds per mile of target 5k race pace

Wednesday: 4 easy

Thursday: 2-3 easy

Friday: 2-3 easy

Saturday: Heart-N-Hand 5k