| July L = long run at 70-72%, E = easy run at 73-75%, T = threshold or tempo run at 87-90%, I = intervals at 100%, R = fast repeats at 100%, H = hill work |
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| 30 E/L easy 3-10 miles |
1 E-downstream | 2 T |
3 E-upstream | 4 R 37th Annual 4th of July 5-miler, Glen Hall Park - free! directions |
5 E-downstream |
6 H |
| 7 E/L easy 3-10 miles |
8 E-downstream | 9 T |
10 E-upstream | 11 I |
12 E-downstream |
13 H |
| 14 E/L easy 3-10 miles |
15 E-downstream | 16 T |
17 E-upstream | 18 I |
19 E-downstream last day of summer running program |
20 H |
| 21 E/L easy 3-10 miles |
22 E |
23 T |
24 E | 25 I |
26 E |
27 H |
| 28 E/L easy 3-10 miles |
29 E |
30 T |
31 E |
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| June 2013 |
July 2013 |
August 2013 |
September 2013 |
October 2013 |
November 2013 |
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