5. 7mi Steady run

Mile 1 - 7.51
        2 - 7.55
        3 - 8.16
        4 - 7.58
        5 - 7.50
        6 - 8.12
        7 - 8.18

Run distance - 7mi
Run route - Europa (out and back)

Total training distance 27.7mi

4. 5km Tempo run

Warm up 0.4mi
Mile 1 - 6:37
        2 - 6:43
        3 - 6:44
     0.2 - 6:31/mi

5k time -  20:46
Total run distance 3.5mi

Total training distance 20.7mi

3. 7mi Steady run

Mile 1- 7:49
        2- 7:54
        3- 8:12
        4- 7:53
        5- 7:49
        6- 8:06
        7- 8:03

Run distance 7mi
Route: Europa (out and back)

Total training distance: 17.2mi

2. 10k Tempo run

Mile 1- 7:00
      2- 7:17
        3- 7:18
        4- 7:21
        5- 7:06
        6- 7:49
       .2- 6:41

Run distance 6.2mi
Route- Europa (out and back)

Total training distance: 10.2mi

1. Interval Session: 4 x 0.5mile, 1 min recovery

Warm up: 0.64mi
Rep 1: 6:15/mi
Rep 2: 6:04/mi
Rep 3: 6:12/mi
Rep 4: 6:16/mi
Cool down: 1.3mi

Run distance 4.1mi
Route: Beaumont Park loop

Total training distance: 4.1mi