My Progress

	The 5-minute mile
	Distance	Time	Notes
June 23	1 mile	7:42.0	Test Day - run at 90%
June 25	1 mile	8:55.0	70% effort
	400 m	1:30.0
June 26	1 mile	8:30.0	70%
	400 m	1:25.0
	1 mile	8:30.0	70%
June 29	1 mile	7:00.0	Test Day
July 1	1.5 mile	14:00.0	Easy pace
July 3	5 km	28:43.0	Easy pace (9:15 mile)
July 4	1200 m	4:56.0	90%
July 6	1 mile	6:50.0	Test Day
July 8	1200 m X 3	5:23, 5:31, 5:32	5 min break btw each
July 10	400 m X 4	1:20, 1:24, 1:23, 1:21	6 min break btw
July 12	5 km	28:25	Night run, easy pace (9:09 mile)
July 15	1000 m x 2	6:00, 4:20	Easy pace, Speed pace
July 21	800 m, 400 m X 2	3:00, 1:19, 1:30	5 min btw, Threshold pace
July 22	5 km	27:38	Easy pace (8:54 mile)
July 24	1 mile	6:33	Test Day
July 26	5 km	31:07	Slow run (10:01 mile)
July 27	6.5 km	37:38	Slow run (9:19 mile)
July 29	400 m X 8	1:27, 1:27, 1:27, 1:28, 1:28, 1:28, 1:28, 1:30	2 min btw each (for speed work, return to 4-5 min breaks and run slightly faster next time)
Aug 1	Strides X 6, 2 miles, 200 m X 4	16:38; 0:39, 0:39, 0:39, 0:37	2 mile, 3 min break; 1:30 btw. 200 m runs
Aug 3	1 mile	6:27	Test Day (1st lap way too fast at 1:25)
Aug 5	5 km	26:52	Easy pace (8:39 mile)
Aug 7	Hill runs	4 X 1:30	4 X 1:30 uphill, 3:00 walk/jog back down
Aug 8	7 km	38:20	Easy pace (8:49 mile)
Aug 9	4 km	28:00	Recovery run, very slow
Aug 12	7.1 km	37:42.9	Easy pace (8:33 mile)
Aug 13	6 X 400m	vary	Intervals - 1:30-1:35 (last one 1:23), 1 min breaks
Aug 16	6.1 km	36:00	Slow easy pace (9:30 mile)
Aug 19	5 km	24:34	Steady state run (7:54 mile)
Aug 22	7.5 km	40 ish	Easy run (8:35 mile)
Aug 24	1 mile	6:25.47	Test Day (rubber track)
Aug 25	5 km	26 ish	Easy run (8:22 mile)
Aug 27	5 km	24:51	Steady state run (7:59 mile)
Aug 31	2 mile, 4 x 200m, 400 m	14:27, 37.5-44.5, 1:22.7	Speed work
Sept 1	10.1 km	58:40	Easy run (9:21 mile)
Sept 4	5 km	24:25	Steady state run (7:51 mile)
Sept 8	5 km	22:54	Race: MEC at Mooney's Bay  (7:22 mile)
Sept 10	4 x1000 m	4:26 each	Tempo intervals: run 1000, walk 1:30.  (7:09 pace)
Sept 12	7 km	35:52	Steady state run (8:12 pace)
Sept 14	1000, 600, 400, 300, 200	all at 6:00 mile pace
Sept 15	5 km w/ stroller	29:28	Tough run with a stroller-simulates hills, I think.
Sept 17	Hills		6 x 1:00 at 5 k race pace, 6 x 30 secs at sprint
Sept 19	5 km	23:26	Tempo run (7:33 pace)
Sept 22	5 km	26:02
Sept 24	2x800, 2x400, 2x200	6:00 mile pace	Speed intervals
Sept 27	3500m	18:00	Easy run
Sept 29	3400m, 4x200	15:08, 45sec	Tempo run (7:09 mile pace), intervals
Oct 1	7 km	36:57	Easy run (8:17 pace)
Oct 3	800m, 2x400m	3:00, 1:30 x 2	Race pace (6:00 pace)
Oct 5	3x1000m, 4x200m	4:15,4:23,3:57 45 sec x 4	Speed intervals (btw 6:20 & 7:00 pace, then 6:00 pace for sprints)
Oct 7	5 km	26:26	Easy pace for 4400m, 6:08 mile pace for last 600m
Oct 9	5 km	25:37	Easy pace for 3400, 6:54 mile pace for last mile
Oct 11	2x400, 4x200, 2x100, 600, 400	6:00 mile pace	600m stretch in 2:10 (5:47 mile pace)
Oct 12	6.3 km	39:10	Slow, easy run
Oct 14	1 mile	5:58.5	Race: (Wellington Mile)  1:15 at 400m (too fast!)