Weekly running plan and data - M

Weekly distance: 15~20 mile
• Reach the goal of 5 workout days of running (total 3miles with pace below 12min/mile).
• Go to the week day training and learn the different running styles.

Based on your 5K time of 26:00, these are your projected finish times:
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

Suggested Miles Per Week
Runner 5K 10K Half Marathon Marathon
Elite: 70-80 80-100 100-110 100-140
Mortal: 20-25 25-30 30-40 30-50