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 00m
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Speed
Strength
60
10' WU. Then 40' tempo run at LT or 10k could be substituted. 10' cd. WU includes 4x20" strides. 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

• 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.

Run

• 1h 20m
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Run Base
Strength
80
Run 80' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.

Run

• 45m
• -----
• -----

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

Run

• 2h 55m
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Run Base
Endurance
175
Run 2:55. First 30' are Z1 - then run race pace for 60' - mid Z2 - then Z1 for 5', then 60' again at mid Z2, then 10 Z3, and then cool down very easy.