I came back from Poland two days ago (haven't run yet), and of course I didn't do enough training. I'll talk to my coach on Wednesday how to change my training to accommodate for this gap in training. The second week was better, so I may be able to resume it with no problem, but I'll let her take a look at what I did and make a decision.

So for now let's pretend that my training has been perfect. Here is the plan for this week.

Week 5, beginning on 9/23: 63 miles.

Long runs: 15 and 12 miles.

VO2 max: 5 x 1200 meters at 2 sec/lap slower than 8K-10K race pace. According to McMillan, 1:27:11 HM corresponds to 3:53/km 8K pace and 3:55/km 10K pace. So my lap pace should be 95-96 seconds. The workout would be as follows: 3200 warmup, 5 x 1200 meters at 95-96 sec/lap (4:47 intervals), 800 meter recoveries at 4:18 max time (that is 90% of 4:47), then 3600 meters cooldown. Total should be 16000 meters, or approximately 10 miles.

Easy runs: three 8.67 mile runs on average.