Building
Week 8 of 14
PhaseBuilding
Sessions7
42 mi run
NoteHMP intervals prime half-race rhythm. Thu ride swap pre-approved.
MonSep 7
Rest
RESTTueSep 8
HMP 7 mi: 3x2 mi @ 5:45-5:507 mi · 5:45-5:50/mi
THRESHOLDWedSep 9
Medium-long 8 mi easy8 mi · 7:15-8:00/mi
EASYThuSep 10
Easy 5 mi (ride swap available)5 mi · 7:15-8:00/mi
EASYThuSep 10
Strength 30 min30 min
STRENGTHFriSep 11
Easy 4 mi4 mi · 7:15-8:00/mi
EASYSatSep 12
Recovery 4 mi4 mi · 8:00-8:30/mi
RECOVERYSunSep 13
Long 14 mi easy14 mi · 7:30-8:00/mi
LONG