Weekly running plan and data - M

Last week distance: 23.6 mile
Avg. pace: 10:45 / mi

• Reached the goal of 5 workout days of running (total 3 miles with pace below 12 min/mile).
• I Did not go to the week day training on Tue. and Thur. and learn the different running styles. I have to buy a new pairs of shoes and get used to them.

Goal of this week:

1. 5 workout days of running (total 3 miles with pace below 12 min/mile).
2. go to the week day training and learn the different running styles.

Training paces based on 5K pace
http://www.runnersworld.com/pace-calculators/training-paces
Easy Run--------------------10:33 per mile
Tempo Run------------------8:49 per mile
Maximum Oxygen---------7:57 per mile
Speed Form-----------------7:22 per mile
Long Run--------------------10:33 - 11:52 per mile
Yasso 800s------------------4:05 per 800 meters