Base
Week 2 of 14
PhaseBase
Sessions6
38 mi run
NoteFirst tempo returns. Long 14.
MonJul 27
Rest
RESTTueJul 28
Tempo 6 mi: 4 mi @ 6:00-6:056 mi · 6:00-6:05/mi tempo
TEMPOWedJul 29
Medium-long 8 mi easy8 mi · 7:15-8:00/mi
EASYThuJul 30
Strength 30 min30 min
STRENGTHThuJul 30
Easy 5 mi5 mi · 7:15-8:00/mi
EASYFriJul 31
Easy 5 mi + 4x20s strides5 mi · 7:15-8:00/mi
EASYSatAug 1
Rest
RESTSunAug 2
Long 14 mi, optional steady finish14 mi · 7:30-8:00/mi, last 2 @ 6:50-7:00 optional
LONG