5k training

i just got alot of good advice from the xfit message board. i need to run atleast to 2.5 mile runs before the race. i will try to come up with a schedule to build up to that before the race using interval and distance training.

July:

17- 3 rnds 50m/100m/200m
20 - 1.5 miles
23 - 3 rnds 100m/200m/400m
27 - 2 miles
30 - 10 x 100m sprints

August :

3 - 2.5 mile run (6am)
6 - run 2 min/ rest 1 min
10 - 2.5 mile run (6am)
17 - race day