July 16 - 26

16 July (Saturday) Pomona Park Hill Ladder
2 mile wu
... 400 - 600 - 800 - 1000 - 800 - 600 - 400
2 mile cd


17 (Sun) rest

18 (Mon) Base Run about 45 minutes

19 (Tues) 6th street hills with San Diego Track Club or Tidelands VO2max
We did 800 - Mile - 4 x 1000 at Tidelands Rest = Work

20 (Wed) Base .155 times weekly mileage

21 Multi-Paced workout.
Same as we did on July 30 last season.

22 (Fri) Recovery 35-45 minutes

23 (Sat) 
Penasquitos Canyon Run or long run  on your own (.2 x weekly mileage)
Note.... we didn't go to the canyon. Instead we did the same workout we die on Aug 16 2014
4 x 1 mile at Silver Strand State Beach.
http://nadorun.blogspot.com/2014/08/tentative-training-from-3-august-to.html

24 (Sun) Rest.

25 (Mon) Base Run 25 - 35 Minutes

26 (Tues) San Diego Track Club Hill Training 6pm at Balboa.

July 7-15

For July 7 through 10 gradually increase your miles to the point where you'll do a long run on the 9th.
Base it on the total number of miles you are currently running per week.
On the 9th you will run 20% of your weekly miles.
Here's  a table:

                               July 7       July 8        July 9 
20 miles/week          2.5            3                4
25 miles/week          3               4                5
30 miles/week         3.5            4.5              6
35 miles /week          4             5.5              7
40 miles/week          4.5            6                8
45 miles/week           5              7                9

On the 10th we'll be on the dunes for strength.

11th.... do a recovery run with the same number of miles you did on the 7th
12th ... add a mile to the distance you did on the 7th

13th... Tempo Run - details later  - Based on where you are in your training
Pace for those ready will be based on the Jack Daniels Pace Chart... see RunBayou pace calculator at the top of this blog.

14th ... Same distance as July 8th
15th ... Long run (20% of weekly mileage)