Weekly running plan and data - Sunday, Aug. 6, 2017

• Last week distance: 19.2 mile
• Avg. pace: 9:06 min /mile

Goal achieved last week

1. Reached the goal of 5 workout days of running (total 3 miles with pace below 12 min/mile).
2. Finished my 2nd 5K race.
3. Failed to increase the total weekly distance to 30 miles. 3*6+12 mile.

Goal of this week:

1. Set up the home strenth training routine.
2. 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