Building
Week 7 of 14
PhaseBuilding
Sessions7
51 mi run
NoteLong 19 w/ 8 @ MP: dress rehearsal.
MonAug 31
Rest
RESTTueSep 1
VO2 8 mi: 6x800m @ 5:158 mi · 5:15/mi
THRESHOLDWedSep 2
Medium-long 11 mi easy11 mi · 7:15-8:00/mi
EASYThuSep 3
Strength 30 min30 min
STRENGTHThuSep 3
Easy 5 mi5 mi · 7:15-8:00/mi
EASYFriSep 4
Easy 5 mi5 mi · 7:15-8:00/mi
EASYSatSep 5
Recovery 3 mi3 mi · 8:00-8:30/mi
RECOVERYSunSep 6
Long 19 mi w/ 8 @ MP19 mi · 6:15-6:20/mi for MP miles
LONG