- Last week distance: 19.2 mile
- Avg. pace: 9:06 min /mile
Goal achieved last week
- Reached the goal of 5 workout days of running (total 3 miles with pace below 12 min/mile).
- Finished my 2nd 5K race.
- Failed to increase the total weekly distance to 30 miles. 3*6+12 mile.
Goal of this week:
- Set up the home strenth training routine.
- Back to back workout on weekends.
Training paces based on 5K pace
http://www.runnersworld.com/pace-calculators/training-paces
Easy Run--------------------10:33 per mile 9:01 per mile
Tempo Run------------------8:49 per mile 7:31 per mile
Maximum Oxygen---------7:57 per mile
6:46 per mile
Speed Form-----------------7:22 per mile 6:16 per mile
Long Run--------------------10:33 - 11:52 per mile 9:01 - 10:11 per mile
Yasso 800s------------------4:05 per 800 meters 3:28 per 800 meters
