3 miles

I ran 3 miles today, 9:23 out and 8:54 back. I have revised my training plan for the Thanksgiving 5K on Nov 26. I will run Vdot 44 in Oct and Vdot 45 in Nov. Tuesday and Thursday will be 3 mi intervals with a 1.5 easy warm up. Saturday I will run 4.5 mi out at easy, and back at tempo. All four other days will be 3 mi easy. This works out to 30 mi per week, 6 mi 20% intervals, 4.5 mi 15% tempo and 19.5 mi 65% easy. I could increase the easy recovery runs to 4.5 mi and the weekend long/tempo. I'm going to leave them as is until after I ramp up to these levels and have at least 2 weeks of running at Vdot 45.