Peak
Week 12 of 14
PhasePeak
Sessions6
32 mi run
NoteLong 20 w/ 10 @ MP on Oct 11 (14 days out). Decision point: trim MP portion to 6–8 mi if half recovery is slow — decide in week 10. | CHANGE Oct 13: 20-miler moved to Mon Oct 12 (illness/weather); Sun Oct 11 became rest. Total volume unchanged across wks 12–13.
MonOct 5
Rest
RESTTueOct 6
Threshold 8 mi: 2x3 mi @ 5:458 mi · 5:45/mi
THRESHOLDWedOct 7
Medium-long 11 mi easy11 mi · 7:15-8:00/mi
EASYThuOct 8
Easy 5 mi5 mi · 7:15-8:00/mi
EASYThuOct 8
Strength 30 min — last heavy session30 min
STRENGTHFriOct 9
Easy 4 mi4 mi · 7:15-8:00/mi
EASYSatOct 10
Recovery 4 mi4 mi · 8:00-8:30/mi
RECOVERYSunOct 11
Rest
REST