Weeks 3-4

Week 4
June 10 - 10 miles
June 11 - 10 miles
June 12 - 10 miles, PT in am, + strides
June 13 - 10 miles
June 14 - 10 miles (61:48)
June 15 - Alter-G workout: 6x miles at 5:00 pace, 95%, 96%, 97%, 98%, 99%, 100% - 9 miles + core
June 16 - 14 miles

Week 3
June 3 - 10 miles
June 4 - 7 miles
June 5 am - Alter-G workout - 4 miles
           5x800 at 5:00 pace at 92%, 94%, 96%, 98%, 100% + PT
           pm -10 miles
June 6 -10 miles
June 7 - 5 miles
June 8 -Alter-G workout - 10 miles progression 58:26 from 92%-100%, last mile 5:08      
            at 100% + core
June 9- 12 miles