Workouts 6/15-6/28

DAD:

Monday, 6/15: 3 easy

Tuesday: off

Wednesday: 10 minute warm up, 4 x 6:00 at race pace + 1 x 3:00 at race pace, 2:00 standing rest, 10 minute cool down.

Thursday: 3.5 easy

Friday: 12 minute warm up, 4 x 3:00 up Mac Woods Hill, jog down recovery, 12 minute cool down.

Saturday: 3.5 easy

Sunday: 5 miles at tempo pace (9:35-9:40) + 1 mile easy for 6 miles total

Monday: 3.5 easy

Tuesday: 10 minute warm up, 5 x 2:00 at race pace + 2 x 1:00 at race pace with 1:30 jogging rest in between, 10 minute cool down.

Wednesday: 3.5 easy

Thursday: 2-3 easy

Friday: 1-2 easy or off

Saturday: Seaway Race

Sunday: 6 miles easy

LISA

Monday: off

Tuesday: 2 miles easy

Wednesday: 3 miles easy

Thursday: 2 miles easy + 1 at race pace (9:15)

Friday: 2.5 miles easy

Saturday: off

Sunday: 4 miles easy

Monday: 3 miles easy

Tuesday: 20 minutes easy + 20 minutes up tempo (9:40 pace)

Wednesday: 3 miles easy

Thursday: 2 miles easy

Friday: off

Saturday: Seaway Race

Sunday: 2 mile walk + 2 mile jog back