7/24/2019 Smartcoach.runnersworld.com Smartcoach My Plan

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WEEK 1: 21 Mi

Tue Feb 23 Easy Run Dist: 3 Mi @13:30Thu Feb 25 Tempo Run Dist: 6 Mi, inc Warm 4 Mi @ 11:58 Cool

Fri Feb 26 Easy Run Dist: 2 Mi @13:30

Sun Feb 28 Long Run Dist: 10 Mi @13:30

WEEK 2: 23 Mi

Tue Mar 1 Easy Run Dist: 4 Mi @13:24

Thu Mar 3 Speedwork Dist: 5 Mi, inc Warm 4x800 in 5:16 w/400 jogs Cool

Fri Mar 4 Easy Run Dist: 3 Mi @13:24

Sun Mar 6 Long Run Dist: 11 Mi @13:24

WEEK 3: 25 Mi

Tue Mar 8 Easy Run Dist: 4 Mi @13:18

Thu Mar 10 Tempo Run Dist: 6 Mi, inc Warm 4 Mi @ 11:46 Cool

Fri Mar 11 Easy Run Dist: 3 Mi @13:18

Sun Mar 13 Long Run Dist: 12 Mi @13:18

WEEK 4: 26 Mi

Tue Mar 15 Easy Run Dist: 3 Mi @13:13

Wed Mar 16 Easy Run Dist: 2 Mi @13:13

Thu Mar 17 Tempo Run Dist: 6 Mi, inc Warm 4 Mi @ 11:40 Cool

Fri Mar 18 Easy Run Dist: 2 Mi @13:13

Sun Mar 20 Long Run Dist: 13 Mi @13:13

WEEK 5: 22 Mi

Tue Mar 22 Easy Run Dist: 5 Mi @13:07

Wed Mar 23 Easy Run Dist: 4 Mi @13:07

Thu Mar 24 Easy Run Dist: 4 Mi @13:07

Fri Mar 25 Easy Run Dist: 4 Mi @13:07

Sun Mar 27 Easy Run Dist: 5 Mi @13:07

WEEK 6: 28 Mi

Tue Mar 29 Easy Run Dist: 4 Mi @13:07

Wed Mar 30 Easy Run Dist: 3 Mi @13:07

Thu Mar 31 Speedwork Dist: 5 Mi, inc Warm 4x800 in 5:08 w/400 jogs CoolFri Apr 1 Easy Run Dist: 3 Mi @13:07

Sun Apr 3 Long Run Dist: 13 Mi @13:07

WEEK 7: 30 Mi

Tue Apr 5 Easy Run Dist: 4 Mi @13:01

Wed Apr 6 Easy Run Dist: 4 Mi @13:01

Thu Apr 7 Tempo Run Dist: 6 Mi, inc Warm 4 Mi @ 11:28 Cool

Fri Apr 8 Easy Run Dist: 3 Mi @13:01

Sun Apr 10 Long Run Dist: 13 Mi @13:01

7/24/2019 Smartcoach.runnersworld.com Smartcoach My Plan

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WEEK 8: 32 Mi

Tue Apr 12 Easy Run Dist: 4 Mi @12:56

Wed Apr 13 Easy Run Dist: 4 Mi @12:56

Thu Apr 14 Tempo Run Dist: 7 Mi, inc Warm 5 Mi @ 11:29 Cool

Fri Apr 15 Easy Run Dist: 4 Mi @12:56

Sun Apr 17 Long Run Dist: 13 Mi @12:56

WEEK 9: 26 Mi

Tue Apr 19 Easy Run Dist: 5 Mi @12:50

Wed Apr 20 Easy Run Dist: 5 Mi @12:50

Thu Apr 21 Easy Run Dist: 5 Mi @12:50

Fri Apr 22 Easy Run Dist: 5 Mi @12:50

Sun Apr 24 Easy Run Dist: 6 Mi @12:50

WEEK 10: 34 Mi

Tue Apr 26 Easy Run Dist: 6 Mi @12:50

Wed Apr 27 Easy Run Dist: 5 Mi @12:50

Thu Apr 28 Speedwork Dist: 5 Mi, inc Warm 5x800 in 5:01 w/400 jogs Cool

Fri Apr 29 Easy Run Dist: 5 Mi @12:50

Sun May 1 Long Run Dist: 13 Mi @12:50

WEEK 11: 36 Mi

Tue May 3 Easy Run Dist: 5 Mi @12:45

Wed May 4 Easy Run Dist: 5 Mi @12:45

Thu May 5 Tempo Run Dist: 7 Mi, inc Warm 5 Mi @ 11:18 Cool

Fri May 6 Easy Run Dist: 5 Mi @12:45

Sun May 8 Long Run Dist: 14 Mi @12:45

WEEK 12: 38 Mi

Tue May 10 Easy Run Dist: 6 Mi @12:39

Wed May 11 Easy Run Dist: 6 Mi @12:39

Thu May 12 Tempo Run Dist: 7 Mi, inc Warm 5 Mi @ 11:13 CoolFri May 13 Easy Run Dist: 5 Mi @12:39

Sun May 15 Long Run Dist: 14 Mi @12:39

WEEK 13: 16 Mi

Tue May 17 Easy Run Dist: 3 Mi @12:34

Wed May 18 Easy Run Dist: 3 Mi @12:34

Thu May 19 Speedwork Dist: 4 Mi, inc Warm 3x800 in 4:54 w/400 jogs Cool

Sun May 22 10K Race Day 10K @10:27 Time: 1:04:54