Workouts 6/1-6/14

DAD

Monday: Off

Tuesday: 3 miles easy

Wednesday: 10 minute warm up, 1 mile at race pace (9:20), 4 minute STANDING rest, 1 mile at race pace (9:20), 10 minute cool down

Thursday: 3 miles easy

Friday: off

Saturday: 3 miles easy

Sunday: 5 miles at TEMPO pace (9:40).

Monday: 3 miles easy

Tuesday: 5 minute warm up, 5 x 3:00 at tempo pace, 1 minute jogging rest in between, 10 minute cool down

Wednesday: 3 miles easy

Thursday: 2 miles easy or off

Friday: off or 1-2 miles easy

Saturday: Spear-It 5k + 5 minute cool down

Sunday: 5.5 miles easy

LISA

Monday: off

Tuesday: 0ff

Wednesday: 2 miles easy

Thursday: 2 miles easy + .5 mile up tempo (sub 10:00)

Friday: off

Saturday: 2 miles easy

Sunday: 3 miles easy + .5 mile up tempo (sub 10:00)

Monday: 2 miles easy

Tuesday: 2 miles easy + 1.2 miles up tempo (sub 10:00)

Wednesday: 2 miles easy

Thursday: off

Friday: off

Saturday: Spear-It 5k

Sunday: 3 miles easy