My Conversation with Chris

Hey Chris,i emailed you the w/o and assume you got it, it was a large block tempo at 6:02-6:12 pace.

We still need to address the race situation, have you had a chance to think about a champ race?

Anyway, the next two weeks.

Over the next two weeks we will progress to 65-70miles

Mon Long < 17
Tues 8-10 / 25-27
Wed 8-10 / 33-37 Track/Treadmill ***This will need to progress to track soon,unless weather drives you in
Thurs 9-11 / 42-48
Fri Off 0 / 42-45
Sat Treadmill W/0 10-12 / 52-60
Sun 5-8 / 57-68

Mon Long < 18
Tues 8-10 / 26-28
Wed 8-10 / 34-38 Track/Treadmill ***This will need to progress to track soon, unless weather drives you in
Thurs 9-11 / 43-49
Fri Off 0 / 43-49
Sat Treadmill W/0 10-12 / 53-61
Sun 5-9 / 58-70

I know your a mileage beast, but i put the lower end to remind you that you could do that and still be fit to run a pr 5k-5miler and a great 10k (as you havent run one before) by the end of this mini season which finishes no later then beginning of july, but better in the middle to end of May

Veer on the side of caution on the easy days, i know you have heard it and said it yourself but i stress it because you practice by yourself. It can be easy to turn an easy easy day into,not a full blown hard day, but worse a junk training day that takes away from the next hard day.

Sounds like your training is going well. Right now, start thinking about the 5k, what you want to run, what you think you could? Dwell on perfect conditions and racing factors.

The 10k however is going to be a great race for you. It is long enough to get into mileage strength,but quick enough where you have to run fast regularly. You will enjoy the racing tactics after a few races.

Anyway, keep up the great training Chris!