Seven Training Sessions

Each session is about an hour, comprising six walk/run intervals of 5 to 10 minutes, with the run portion increasing by 1/2 minute every three or four sessions.

Thursday, Jan 26, 2017, Soccer Dome

Run portion 2.5 minutes
Mile splits: 13:53, 13:58, 12:33, 13:49, 5:24 (0.4 mi), total 59:36, 4.4 miles, pace 13:33.

Monday, Jan 23, YMCA M

Run portion 2.5 minutes
Mile splits: 12:49, 13:00, 13:36, 12:54, total 52:19, 4 miles, pace 13:05.  Not sure about the miles.

Friday, Jan 20, Soccer Dome

Run portion 2.0 minutes
Mile splits: 13:19, 13:44, 12:22, 13:44, 2:07 (.2 mi), total 55:16, distance 4.2, pace 13:10.

Wednesday, Jan 18, Soccer Dome

Run portion 2.0 minutes
Mile splits: 12:49, 13:04, 13:00, 13:18, 4:29 (0.37 mi), total 56:41, pace 12:58.

Sunday, Jan 15, YMCA W

Run portion 2.0 minutes
Splits: 12:35,12:37, 11:21, 11:32, 8:41, total 4 10/13 mi in 56:47

Friday, Jan 13, YMCA W

Run portion 2.0 minutes
Splits: 12:52, 12:40, 12:41, 12:06, 5:57 (½ mi), total 56:18, avg pace 12:31

Wednesday, Jan 11, Soccer Dome

Run portion 1.5 minutes
Splits: 12:52, 26:05 (2 mi), 13:24, 6:39 (½ mi), total 59:00 for about 4.5 miles, pace about 13:07.