Weekly running plan and data - Sunday, Aug. 20, 2017

• Last week distance: 16.6 mile
• Avg. pace: 9:19 min /mile

Goal achieved last week

1. Set up the home strenth training routine.
2. Only one workout on weekends.

Goal of next 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--------------------9:02 - 9:30 per mile
Tempo Run------------------7:31 - 8:00 per mile
Maximum Oxygen---------6:47 per mile
Speed Form-----------------6:16 per mile
Long Run---------------------9:01 - 10:00 per mile
Yasso 800s-------------------3:28 per 800 meters