Weekly running plan and data - Sunday, July 23, 2017

• Last week distance: 26.7 mile
• Avg. pace: 9:58 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. Failed to meet the goal of run 30 miles in a week.
   Goal of this week:
3. 5 workout days of running (total 3 miles with pace below 12 min/mile).
4. Increase the total weekly distance to 30 miles. 3*6+12 mile

Training paces based on 5K pace
http://www.runnersworld.com/pace-calculators/training-paces
Easy Run--------------------10:33 per mile
Tempo Run------------------8:49 per mile
Maximum Oxygen---------7:57 per mile
Speed Form-----------------7:22 per mile
Long Run--------------------10:33 - 11:52 per mile
Yasso 800s------------------4:05 per 800 meters