Week 7 7/11-7/17
Monday 7/11- 7.44 miles, 57:33 minutes, 7:44 pace
-abs, leg strengthening
Tuesday 7/12- 6 miles, 41:37 minutes, 6:56 pace
Wednesday 7/13- REST DAY
Thursday 7/14- 6.13 miles, 42:52 minutes, 6:59 pace, strides
-abs, leg strengthening
Friday 7/15- 5.33, 38:58 minutes, 7:18 pace
-abs
Saturday 7/16- Summer Run! 20 minute warm up (2.5ish miles), 3 miles- 18:36, 6:12 pace, cool down- 20 minutes (2.5ish miles)
Sunday 7/17- 8.55 miles, 66 minutes, 7:44 pace
-abs
Week 6 7/4-7/10
Monday 7/4- 7.02 miles, 51:38 minutes, 7:21 pace
-abs, core, legs, strides
Tuesday 7/5- 6.03 miles, 43:42 minutes, 7:14 pace
-abs, pushups
Wednesday 7/6- progression run, 6.08 miles, 41:48 minutes, 6:52 pace (miles splits: 7:30, 7:30, 7:00, 7:00, 6:30, 6:00), 1.15 mile cooldown
-medicine ball, abs, pushups
Thursday 7/7- 6.25 miles, 47:29 minutes, 7:35 pace, on our golf course!
-medicine ball, abs
Friday 7/8- 8.2 miles, 60 minutes 7:24 pace
abs, pushups
Saturday 7/9- road race! Fravil Memorial 5k- 18:49 minutes, 6:06 pace, 20 minute warmup, 15 minute cooldown
-leg strengthening, abs
Sunday 7/10- 3.65 miles, 27 minutes, 7:22 pace
Week 5 6/27-7/3
Monday 6/27- 6.1 miles, 43 minutes, 7:02 pace
-strides, abs, leg strengthening
Tuesday 6/28- fartlek run 6.26 miles, 45:49 minutes, 7:19 pace, 2 min. at 6k pace (5:40), 3 minute jog, x 4
-abs, leg strengthening
Wednesday 6/29- 6.64 miles, 47:57 minutes, 7:13 pace
-core
Thursday 6/30- 6.25 miles, 47:30 minutes, 7:36 pace
-through trails
Friday 7/1- 8.4 miles, 64 minutes, 7:37 pace- hilly!!
-medicine ball exercises
Saturday 7/2- 6.15 miles, 44:11 minutes, 7:11 minutes
-abs, leg strengthening
Sunday 7/3- much needed rest
Week 4- 6/20-6/26
Monday 6/20- 5.73 miles, 43:21, 7:34 pace
-strides, abs, pushups
Tuesday 6/21- 20 minute (2.6ish miles) warm up, 8 x 200 meters-w/ 200 m. jog in between (39, 39, 38, 38, 38, 37, 37, 36) 15 minute (2 mile) cool down
-abs, pushups, planks
Wednesday 6/22- 6.25 miles,46:05 minutes, 7:22 pace
-abs, pushups, quad exercises
Thursday 6/23- 6.4 miles, 45:10 minutes, 7:04 pace
-medicine ball, leg strengthening, abs
Friday 6/24- 6.3 miles, 46:14 minutes, 7:20 pace
-strides, abs, pushups
Saturday 6/25- 4.12 miles (very hilly), 32 minutes, 7:45 pace
Sunday 6/26- 3.01 miles, 21:34 minutes, 7:11 pace
Week 3- 6/13-6/19
Monday 6/13- 5.65 miles, 41:32 minutes, 7:21 pace
-4x100 strides, quick abs
Tuesday 6/14- 2 mile warm up - 15 minutes, 2 mile tempo run 12:29 minutes, 6:14 pace, 2 mile cool down, 15 minutes
-abs, pushups, leg strengthening
Wednesday 6/15- 5.3 miles, 37:50 minutes, 7:08 pace
-abs, pushups, hurdle mobility
Thursday 6/16-6.05 miles, 45:22, 7:29 pace (hilly run)
-abs, pushups
Friday 6/17- 5.2 miles, 37:48, 7:16 pace
-abs, leg strengthening exercises
-abs, leg strengthening exercises
Saturday 6/18- 4.68 miles, 33:50, 7:13 pace
Sunday 6/19-3.27 miles, 23:55, 7:18 pace
Total miles: 36.25
Week 2- 6/6-6/12
Monday 6/6- 5.65 miles, 40:44 minutes, 7:12 pace
-leg lifts, abs, pushups
Tuesday 6/7- 4.75 miles, 34:23 minutes, 7:14 pace
-abs, pushups
-yoga
Wednesday 6/8- 5.07 miles, 35:09 minutes, 6:55 pace
-6x100 strides
-abs, pushups, dumbell rows, butterflies, lunges, squats
Thursday 6/9- 4.59 miles, 34:12 minutes, 7:26 pace
-abs
-yoga
Friday 6/10- 5ish miles, 37:53 minutes, 7:30ish pace
-abs, leg strengthening exercises
Saturday 6/11- 4.65 miles, 34:23 minutes, 7:23 pace
-abs, leg strengthening exercises, 6x100 strides
Sunday 6/12- REST
Total miles: 29.71
