Base
Week 3 of 14
PhaseBase
Sessions6
42 mi run
NoteThreshold 2x3 mi; long run 16 = new territory, keep honest-easy.
MonAug 3
Rest
RESTTueAug 4
Threshold 8 mi: 2x3 mi @ 5:45-5:508 mi · 5:45-5:50/mi
THRESHOLDWedAug 5
Medium-long 9 mi easy9 mi · 7:15-8:00/mi
EASYThuAug 6
Strength 30 min30 min
STRENGTHThuAug 6
Easy 5 mi5 mi · 7:15-8:00/mi
EASYFriAug 7
Easy 4 mi4 mi · 7:15-8:00/mi
EASYSatAug 8
Rest
RESTSunAug 9
Long 16 mi easy16 mi · 7:30-8:00/mi
LONG