Taper
Week 13 of 14
PhaseTaper
Sessions7
54 mi run
NoteVolume drops, MP touches stay. Trust the taper. Thu ride swap pre-approved. | CHANGE Oct 13: 20-miler from wk 12 now Mon (done). MP tune-up moved Tue→Thu to keep 48+ hrs between quality days; easy 6 to Tue, easy 5 + light strength to Wed (ride swap now Wed).
MonOct 12
Long 20 mi w/ 10 @ MP — race simulator20 mi · 6:15-6:20/mi for MP miles
LONGTueOct 13
Easy 6 mi6 mi · 7:15-8:00/mi
EASYWedOct 14
Strength 20 min, light20 min
STRENGTHWedOct 14
Easy 5 mi (ride swap available)5 mi · 7:15-8:00/mi
EASYThuOct 15
MP tune-up 7 mi: 2x3 mi @ MP7 mi · 6:15-6:20/mi
TEMPOFriOct 16
Easy 4 mi + 4x20s strides4 mi · 7:15-8:00/mi
EASYSatOct 17
Rest
RESTSunOct 18
Long 12 mi, last 2 @ MP12 mi · 7:30-8:00/mi, last 2 @ 6:15-6:20
LONG