Training October 2 - 8

Sunday - 2 miles warm-up race 5k total 5 miles

Monday am -5
pm -5

Tuesday am -5
pm - 5

Wednesday am- 5
pm - 5

Thursday w/u 2
3 mile tempo at 21:28
4 x 1K at around 4:00
4 x 200

Friday - 6 .4

Saturday w/u 3
10 x 1 minute - 4 miles - total 7

Sunday - 15 easy