5k Wk 5

Sun 7/22 OFF
Sat 7/21 gpp + endu. 6x200m, 1min rest
Fri 7/20 gpp
Thu 7/19 gpp + endu. easy 20min run
Wed 7/18 OFF
Tue 7/17 gpp @ 900a + endu. 2mile TT
Mon 7/16 gpp @ 530p

5k Wk 4

Sun 7/15 gpp @ 900a + endu. 4x800m hill, jog down + 1min rest
(4:56, 4:54, 4:56, 4:54 hill was steady and i felt good)
Sat 7/14 OFF
Fri 7/13 gpp
Thu 7/12 gpp + endu. 25min tempo run
(2.23 miles. not fantastic)
Wed 7/11 OFF
Tue 7/10 gpp @ 900a
Mon 7/9 endu @ 630p. 4x1000m, 2min rest
(5:25, 5:23, 5:26, 5:24)

5k Wk 3

Sun 7/8 gpp @ 1200p. endu @ 630p. 10min TT
(8:32 mile. 1900m total)
Sat 7/7 OFF
Fri 7/6 gpp @ 900a and endu @ 500p. 4x400m hill, walk down and go
(2:23, 2:38, 2:43, 2:30. hill was nasty)
Thu 7/5 gpp @ 1230p
Wed 7/4 OFF
Tue 7/3 gpp @ 900a
Mon 7/2 gpp @ 900a and endu @ 830p. 10x150m, rest 45sec btwn
(btwn 31sec and 35sec for all. felt good)

5k Wk 2

Sun 7/1 OFF
Sat 6/30 endu @450p - 15min run at 90% race pace
(traveled 1.35 miles. it was 97 degrees outside and there was a gnarly hill)
Fri 6/29 gpp @ 10a
Thu 6/28 gpp @1230p and endu @630p. 2x1200m hill. walk down, wait 1min the repeat
(pressed for time so ran a 600m x 3. 3:16, 3:10, 3:25)
Wed 6/27 OFF
Tue 6/26 gpp @ 900a and endu @ 630p. 50m every 30sec until cover 2 miles
(11s then creeped up to 13-14s before finishing in 12s. 32min of starting and stopping was rough)
Mon 6/25 gpp @745a

5k Wk 1

Sun 6/24 gpp @ 11a
Sat 6/23 endu @ 5k
(31:17 yikes!)
Fri 6/22 gpp @ 900a
Thu 6/21 gpp @ 900a
Wed 6/20 gpp @ 745a
Tue 6/19 endu @ 630p. 4x200m w/ 1min rest btwn, rest 3min then 1mile rest 3min then 4x200m easy
( 0:50-0:50-0:50-0:50, 8:50, 1:06-1:06-1:04-1:04)
Mon 6/18 OFF