Building
Week 5 of 14
PhaseBuilding
Sessions7
45 mi run
NoteFirst MP long run: 17 w/ 6 @ MP. Sat recovery run added (6 run days).
MonAug 17
Rest
RESTTueAug 18
VO2 8 mi: 5x1000m @ 5:208 mi · 5:20/mi
THRESHOLDWedAug 19
Medium-long 9 mi easy9 mi · 7:15-8:00/mi
EASYThuAug 20
Strength 30 min30 min
STRENGTHThuAug 20
Easy 5 mi5 mi · 7:15-8:00/mi
EASYFriAug 21
Easy 3 mi3 mi · 7:15-8:00/mi
EASYSatAug 22
Recovery 3 mi3 mi · 8:00-8:30/mi
RECOVERYSunAug 23
Long 17 mi w/ 6 @ MP17 mi · 6:15-6:20/mi for MP miles
LONG