After the "rest" week after the piggyback 5K, it's time to resume real training. I decided to try something different this time. I finally bought Daniels' Running Formula, so I'll try to use that one. I picked the specific 5K plan for 60-70 miles/week; at the beginning I'll be probably at 60 for at least few weeks. I'm also not entirely sure I want to move up from there given the 3 (!) workouts per week. I do have some base, so I'm starting on Phase II. Plus I want to be ready by early spring.

Paces for VDOT=55:
E: 7:21-8:18 min/mile
200 R: 40 sec
400 R: 81 sec
T: 6:20 min/mile

60-70 mpw 5K plan, Phase II, Week 1:

Sun: 15 L
Mon: 9 E + 10 ST
Tue: Rest
Wed: 2 E + 4 x 200 R w/200 jg + 6 x 400 R w/400 jg + 4 x 200 R w/200 jg + 3 E = 10 miles
Thu: 9 E + 8 ST
Fri: 7 E + 8 ST
Sat: 2 E + 4 x 200 R w/200 jg + 4 x 1 T w/1 min rest + 4 x 200 R w/200 jg + 2 E = 10 miles