I finished my second week of Phase IV (OK, one short evening run left), and it went quite well. I did a recovery run on the treadmill due to heavy rain, but my two workouts were outside and I nailed them. My VDOT is pretty solid 54 now.

I will race a 5K on July 1, next Saturday, so I'll change my training a bit to reflect that.

M: 75 min E (could be the total of 2 runs)
T: 2.5 m E + 3 x 1 m T w/ 2 min rests + 2.5 m E
W: 75 min E (could be the total of 2 runs)
T: 30-40 min E
F: 30-40 min E or rest
S: 5K
S: 120 min L

I have no idea what to expect from the race. There is no 5K specific peaking here whatsoever; even the mileage will be probably pretty much the same as the weeks before. I will probably be hot and humid.