My Plan for the Next 3 Weeks

3 workouts: consisting of a fartlek, a tempo and a long run

fartlek: ranges: 3-6 miles
tempo: 4-10 miles
long run: 12-14 miles

the cumulative number of miles from my 3 workouts can not exceed 24 miles starting next week. Why 24? Well, through analysis of previous training over the past 6 weeks, I have found that the first 3 weeks of summer training I averaged 18 cumulative miles from workouts. The second cycle of 3 weeks I averaged 21 cumulative miles from workouts. My next 3 week cycle starts next week, and I plan to average 24 cumulative miles from workouts

Now the fartlek pace is about 5:20-5:24 pace
The tempo pace is 5:40-5:43 pace
The long run is typically in 6:10-6:20 pace.

I run a 3-mile warmup before each of my 3 workouts.

The week of 7/13, I plan on doing: 26 Workout miles
1) 3 x mile @ 5:20-5:24 pace with 1'45" recovery-should feel easy. Monday should not take anything out of me
2) 9-mile tempo with matt @ 5:43 pace. This distance will make me work a little bit. I won't go past threshold effort but the sheer distance will leave me tired, but I do have two easy runs the next two days
3) 17-mile long run at Kennesaw. Use first 3 miles at warmup and then settle into normal long run pace for 14 miles

Week of 7/20: 22 workout miles
1) 3 x mile @ tempo effort w/ 1'30" recovery
2) 5-mile tempo
3)17-mile long run at k-saw. 14 miles of which at long run pace

Week of 7/27: 24 workout miles
1)4 x mile @ tempo effort w/ 1'30" recovery
2)6-mile tempo
3) 14 miles of long run at long run pace

As you can see my next 3 weeks should average 24 workout miles. The following 2 weeks should average 27 workout miles and should bring me straight into the school year and training with the team:

Week of 8/03: 27 workout miles
1)5 x mile at tempo effort w/ 1'30" recovery
2)8-mile tempo
3)14 miles of long run at long run pace

Week of 8/10: 30 workout miles
1)6 x mile at tempo effort w/ 1"30" recovery
2)10-mile tempo
3)14 miles of long run at long run pace