letsdoit you may want to rethink your goals. trying to cram in workouts to get in shape faster never really works out well. you need to think long term.
solo nice 8k! maybe that'll give you the confidence to run some faster tempos.
try hard, you should easily be sub 26 as well, youre probably in 15:30 or better 5k shape with splits of 4:47/5:00/5:23ish
here's my last week. went camping tuesday to thursday, it should be obvious which runs were done while camping.
M 4/7 double
T 10 w/ 5.7mi tempo @5:35/mi on roads, 4mi easy later
W 5.5 @8:20s/mi, 3.5 @10:40/mi. run up/down a mountain
Th 8mi after long drive, 7min pace
F 10 w/ 4mi xc race. 22:32, good race.
Sa 7.5, 6. easy
Su 15 horrible, feet hurt a lot.
total 80.2mi
tue: tempo went well. negative split, and fast pace.
race friday went really well. started at tempo effort for 1.5mi, went really easy up the hills and pushed the flats. strategy was a huge success, passed all but 1 of my teammates. we got 8th/9th. course was hilly/hot.
2014: 2413mi
august: 336
last 4 weeks: 80.1, 80.0, 87.2, 80.2