See thread title.
December - February was averaging about 25 miles per week
3/5-3/11: 27 miles
Mon: Off
Tues: 5 miles (avg 7:30)
Wed: 9 miles 3 x 1.5 miles - 4 min rest (9:40, 9:32, 9:26)
Thurs: 7 miles (avg 7:20)
Fri: Off
Sat: Off
Sun: 6 miles (avg 7:25)
Good week with a medium tough workout.
3/12-3/18: 32 miles
Mon: Off
Tues: 10 miles (avg 6:55) - Miles 2-9 Cut down 6:55 to 6:24
Wed: Off
Thurs: 5 miles (avg 7:25)
Fri: 8 miles (avg 7:45)
Sat: Off
Sun: 9 miles (avg 6:50) - two tempo miles (6:35) miles 4 and 7
Another solid week - felt good on the tempo cut down.
3/19-3/25: 32 miles
Mon: Off
Tues: 5 miles (avg 7:15)
Wed: Off
Thurs: 11 miles - 3 x 2 miles - 1/2 mile jog recovery (13:07, 13,:00, 12:55)
Fri: 5 miles (avg 6:55)
Sat: Off
Sun: 5 miles (avg 7:15)
Long workout, but good. Up a hill every rep. just before the mile mark to make it tough.
3/26-4/1: 37 miles
Mon: 4 miles (avg 7:00)
Tues: 5 miles (avg 7:00)
Wed: 6 miles (avg 6:45)
Thurs: 4 miles (avg 7:30)
Fri: 12 miles (avg 7:00) - middle 8 avg 6:40
Sat: Off
Sun: 5 miles (avg 7:15)
Good Workout on Friday- had work off during the week so I could sneak in some extra runs.
4/2-8: 31 miles
Mon: Off
Tues: 5 miles (avg 7:20)
Wed: Off
Thurs: 8 miles (avg 6:55) - Ran a fast segment in the middle
Fri: Off
Sat: 13 miles (avg 7:10)
Sun: 5 miles (avg 7:45)
Long run is coming along - threw in some speed stuff on Thursday.
4/9-15: 19 miles
Mon: Off
Tues: 5 miles (avg 7:25)
Wed: Off
Thurs: 9 miles (avg 7:00) - Ran a fast mile 4 (5:45) and some tempo effort for 7-9 (6:35)
Fri: 5 miles (avg 7:45)
Sat: Off
Sun: Off
Down week - busy with kids and work.
4/16-22: 38 miles
Mon: 6 miles (avg 7:15)
Tues: 6 miles (avg 7:15)
Wed: Off
Thurs: 4 miles (avg 7:00)
Fri: 6.5 miles (avg 7:45)
Sat: Off
Sun: 15 miles (avg 6:55)
Was focused on the long run this week. Closed pretty hard. miles 8-15 were 6:40 or faster - last mile was 5:50. Felt really good.
Last Week: 32 miles
Mon: Off
Tues: 5 miles (avg 7:15)
Wed: 8 miles (avg 7:00)
Thurs: 9.5 miles total - 4 x 1 mile - 4 min rest (6:15, 6:10, 6:10, 6:00)
Fri: Off
Sat: Off
Sun: 10 miles (avg 7:20)
Felt good this week. Worked hard during the mile reps - felt about 10k pace - I know thats a lot of rest between reps. Was working out with a friend who is following Sage Canadays schedule and this is what it called for.
Thanks for reading - interested to see what people think about this. Its about 10-15 miles less than I would like to run in a week, but the goal was to stay healthy and get in some quality work with "good" long runs. Ran 1:25 back in 2015.