Workouts

DAD:

Wednesday: 4 easy

Thursday: 3-4 easy

Friday: 40 minute tempo run. You should make it well over 4 miles.

Saturday: 20-30 minutes easy or cross train

Sunday: 7 miles

Monday: off

Tuesday: 4 miles easy

Wednesday: half mile easy, mile hard, half mile easy, mile hard, half mile easy, mile hard, half mile easy

Thursday: 4 miles easy

Friday: 3 miles easy + 15 minutes hard + 5 minutes easy

Saturday: easy or cross train

Sunday: 7 miles

LISA:

Wednesday: 1 mile easy, 1.25 miles up tempo, 1 minute easy jog, 1.25 miles up tempo, 1 minute easy jog, 1.25 miles up tempo.

Thursday: 6 easy

Friday: 4 easy + 2 hard at 5k race pace

Saturday: 6 easy

Sunday: 9 easy

Monday: 60 minutes up-tempo (9:25 or so)

Tuesday: 6 miles easy

Wednesday: 8 x Constitution Hills. 1 mile warm up and cool down.

Thursday: 6 easy

Friday: Mile warm up, 2 minutes hard, 1 minute easy x 10.

Saturday: 4-5 easy

Sunday: 10 miles