Early Training - 3

 
27 June: 40 - 45 minute base run
  
28 June: 20 minute tempo run
This is the same as the tempo runs shown for June 20 in the plan with dates in the previous post.
Try to make the on-tempo segments longer.
 
29 June 40 - 45 minute  base run
   
30 June  50 - 60  min Long Run (you can back off a bit from normal base pace)

1-July  -- Cruise Intervals
Warm-up for about 10 minutes including strides.
Then run for 4 minutes at "fast" tempo or "slow" VO2max pace.
Jog for 2 minutes and repeat. Do 4 reps. Keep it under control and resist the urge to run too fast at the start. Cool down for 2 miles

2 July 45 - 50 minute base

3-July Rest

4 July Pomona Hills (do 7)
OR... be a pacer in the Coronado 4th run... we still need some volunteers.
Contact me ASAP if you are able to do this.

5 July 35 minute base pace

6 July... we'll meet for 4 x 1 mile VO2max