6mi · easy (done)
6 mi easy (8:55–9:45/mi) — completed. Optional Upper A strength if legs are fresh.
7mi · 4×6:00 @ LT1
1 mi WU, 4×6:00 @ LT1 (7:45–8:05/mi) w/90s jog, 1 mi CD, easy to 7 total.
8mi · MLR easy
8 mi medium-long run, easy (8:55–9:45/mi).
6mi · 3×8:00 @ T
1 mi WU, 3×8:00 @ T (7:20–7:35/mi) w/2:00 jog, 1 mi CD, easy to 6 total.
4mi · recovery
4 mi recovery (9:30–10:30+/mi).
9mi · easy long
9 mi long run, easy (8:55–9:45/mi).
8mi · 4×6:00 @ LT1
1 mi WU, 4×6:00 @ LT1 (7:45–8:05/mi) w/90s jog, 1 mi CD, easy to 8 total.
9mi · MLR easy
9 mi medium-long run, easy (8:55–9:45/mi).
8mi · 3×10:00 @ T
1 mi WU, 3×10:00 @ T (7:20–7:35/mi) w/2:00 jog, 1 mi CD, easy to 8 total.
5mi · recovery
5 mi recovery (9:30–10:30+/mi).
4mi · easy + strides
4 mi easy (8:55–9:45/mi) + 4×20s strides.
10mi · last 2 steady
10 mi long run: easy, last 2 mi steady (8:05–8:40/mi).
8.5mi · 5×6:00 @ LT1
1 mi WU, 5×6:00 @ LT1 (7:45–8:05/mi) w/90s jog, 1 mi CD, easy to 8.5 total.
10mi · MLR easy
10 mi medium-long run, easy (8:55–9:45/mi).
8.5mi · 3×12:00 @ T
1 mi WU, 3×12:00 @ T (7:20–7:35/mi) w/2:30 jog, 1 mi CD, easy to 8.5 total.
11mi · last 3 steady
11 mi long run: easy, last 3 mi steady (8:05–8:40/mi).
9mi · 4×8:00 @ LT1
1 mi WU, 4×8:00 @ LT1 (7:45–8:05/mi) w/90s jog, 1 mi CD, easy to 9 total.
9mi · 4mi LT tempo
1.5 mi WU, 4 mi continuous @ T/LT (7:25–7:35/mi), 1.5 mi CD, easy to 9 total.
5mi · easy + strides
5 mi easy (8:55–9:45/mi) + 4×20s strides.
12mi · progressive
12 mi progressive long run: 8 mi easy, last 4 mi steady → HM effort (finish ~7:25/mi).
7mi · 4×5:00 @ LT1
1 mi WU, 4×5:00 @ LT1 (7:45–8:05/mi) w/90s jog, 1 mi CD, easy to 7 total.
8 mi medium-long run, easy (8:55–9:45/mi). Down week: Lower drops Bulgarian Split Squat + Hip Thrust.
7mi · 2×12:00 @ T
1 mi WU, 2×12:00 @ T (7:20–7:35/mi) w/3:00 jog, 1 mi CD, easy to 7 total.
5 mi recovery (9:30–10:30+/mi). Down week — drop 1 set per lift.
10mi · easy long
10 mi long run, easy (8:55–9:45/mi).