Base
Week 4 of 14
PhaseBase
Sessions6
34 mi run
NoteAbsorb first build. Hill strides only. Thu ride swap pre-approved.
MonAug 10
Rest
RESTTueAug 11
Easy 6 mi + 8x12s hill strides6 mi · 7:15-8:00/mi
EASYWedAug 12
Medium-long 7 mi easy7 mi · 7:15-8:00/mi
EASYThuAug 13
Strength 30 min30 min
STRENGTHThuAug 13
Easy 5 mi (ride swap available)5 mi · 7:15-8:00/mi
EASYFriAug 14
Easy 4 mi4 mi · 7:15-8:00/mi
EASYSatAug 15
Rest
RESTSunAug 16
Long 12 mi easy12 mi · 7:30-8:00/mi
LONG