Run

• 2h 15m
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Run Base
Endurance
135
Run 2:15 - first 20' easy - get warmed up. Then 25' at Z2, RP - maybe jump on the track for 1.5 miles to see your pace? Then 25' at Z3, just be uncomfortable, then 25' at Z2, maybe jump on track to pace? Then 25' at Z3 again, and 15' to cool down.

Run

• 1h 00m
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OPTIONAL
Endurance
60
Run 1:00 hour very easy or cross train for 1 hour -bike or swim is ok.

Run

• 1h 15m
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Run Hill Repeats
Strength
75
15' wu. Then run 10x2' up a hill. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise. 15' cd. Stretch when done and add in Core 1, 2 or 3.

Strength

• 45m

Period AA
Sets 2-3
Reps 15-20
Speed Slow
Recovery 1-1.5'
AND Core #2 - 2x
Time 75

Run

• 30m
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Run Base
Endurance
30
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Run

• 55m
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Mile Repeats
Pace
55
10-15' wu and cd. 4x1 mile @ Marathon pace less 20-30 seconds per mile. If the goal is 7:30 per mile for the marathon, the pace should be 7:00 for the mile repeats. Rest is 1'. If done on the roads (not a track) you can run these at 4x7:00.

Run

• 45m
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Run Base
Endurance
45
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Strength

• 45m

Period AA
Sets 2-3
Reps 15-20
Speed Slow
Recovery 1-1.5'
AND Core #2 - 2x
Time 75