Weekly running plan and data - M

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

Goal achieved last week

1. Reached the goal of 5 workout days of running (total 3 miles with pace below 12 min/mile).
2. I did not maintain the total distance and average pace of last week. 28=3+7+3+3+9+3 3, 7, 3, 3, 9, 3.
3. My weekly total distance below 25 miles due to skin problem from ants biting.

Goal of this week:

1. take a full recovery from skin problem

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