Building
Week 9 of 14
PhaseBuilding
Sessions6
36 mi run
NoteMini-taper Tue–Sat. Race hard Sun Sep 20 — result sets marathon pace. No strength this week.
MonSep 14
Rest
RESTTueSep 15
Sharpener 6 mi: 4x1000m @ HMP6 mi · 5:45/mi
THRESHOLDWedSep 16
Easy 5 mi5 mi · 7:15-8:00/mi
EASYThuSep 17
Easy 5 mi + 4x20s strides5 mi · 7:15-8:00/mi
EASYFriSep 18
Shakeout 3 mi3 mi · 8:00-8:30/mi
RECOVERYSatSep 19
Shakeout 2 mi + 4x15s strides2 mi · 8:00-8:30/mi
RECOVERYSunSep 20
RACE: Half Marathon15 mi · 5:40-5:45/mi race
RACE