Tuesday, September 21st: 15 minutes warmup, 4x100s, 4×400 SI (1:26, 1:27, 1:30, 1:32 with 400m recovery), 15 minute cooldown.  Total: 9.18km, 49:08 (5:21/km)

Thursday September 23rd: 15 minute warmup, 4x100s, 5 km, 6x100s, 15 minute cooldown ~ 11 km

Saturday, September 25th:  2 mile jog ~ 3.22 km

Sunday, September 26th:  26.1 miles / 42.2 km

Weekly total (Projected): 65.6 km

Monthly total (projected): 236.6 km


2 Responses so far »

  1. 1

    Goal pace for SI was 1:55 – I ran them in an average of 1:29…speed to burn!

  2. 2

    Reem the running machine said,

    Got the endurance to match the speed?
    So, my average was 1:41 and I am still worried about a 3:55 finish.. my motto is Believe and Courage…hope that will carry me through the day.

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