.

recover — 113-123
easy — 123-134
pace — 134-140
tempo — 150-160

toto mon tue wed thu fri sat sun
21.7 1 m
(16:47)
3 m
(17:20)
3 m
(15:57)
4 m
(16:00)
5.4 m
(15:18)
 5.3
(16:02)
june 26
july 3
july 10
july 17
july 24 3 m run 3 m run Rest 5-K Race
july 31 3 m run 4 m run 5 m t 3 m run 3 m run 4 m pace 7 m run
aug 7 3 m run 5 m run 5 m t 3 m run 3 m run 4 m pace 8 m run
aug 14 3 m run 6 m run 5 m t 3 m run 3 m run 4 m run 8-K Race
aug 21 3 m run 4 m run 5 m t 3 m run 3 m run 5 m pace 7 m run
aug 28 3 m run 5 m run 5 m t 3 m run 3 m run 5 m pace 6 m run
sept 4 3 m run 6 m run 5 m t 3 m run 3 m run Rest 10-K Race
sept 11 3 m run 3 m run 5 m t 3 m run 3 m run 5 m pace 8 m run
sept 18 3 m run 3 m run 5 m t 3 m run 3 m run 3 m run 9 m run
sept 25 3 m run 3 m run 5 m t 3 m run 3 m run 5 m pace 6 m run
oct 2 3 m run 3 m run 6 m t 3 m run 3 m run 6 m pace 11 m run
oct 9 3 m run 3 m run 6 m t 3 m run 3 m run 6 m run 12 m run
oct 16 3 m run 3 m run 5 m t 3 m run 3 m run Rest 15-K Race
oct 23 3 m run 4 m run 7 m t 4 m run 3 m run 7 m run 14 m run
oct 30 3 m run 4 m run 7 m t 4 m run 3 m run 7 m pace 15 m run
nov 6 3 m run 4 m run 5 m t 4 m run 3 m run 8 m pace 11 m run
nov 13 3 m run 4 m run 8 m t 4 m run 3 m run 8 m run 17 m run
nov 20 3 m run 5 m run 8 m t 5 m run 3 m run 8 m pace 20 m run
nov 27 3 m run 5 m run 5 m t 5 m run 3 m run Rest hm
dec 4 3 m run 5 m run 8 m t 5 m run 3 m run 5 m pace 20 m run
dec 11 3 m run 5 m run 5 m t 5 m run 3 m run 8 m run 12 m run
dec 18 3 m run 5 m run 8 m t 5 m run 3 m run 5 m pace 22 m run
dec 25 3 m run 5 m run 6 m run 5 m run 3 m run 4 m pace 12 m run
jan 1 3 m run 4 m run 5 m run 4 m run 3 m run 3 m run 8 m run
jan 8 3 m run 4 m run 3 m run 2 m run race