Much needed recovery

9.0 mi

LSD.. long slow distance, just getting time on feet. 9 miles. The pace is completely up to you.

5.0 mi

Recovery

6.0 mi

1 up 4 miles @7:00 1 down

5.0 mi

recovery

5.0 mi

hills pay the bills.. its gonna be boring so youy might want some music for this one :) 2 miles up 4 x 8 x 15 sec hill with jog down rep rest and 4-5 min set rest (32 hills in total) cool down till you hit 4-5 miles

7.0 mi

Your first double day. I find that I feel wayyy better the day after if I split my run up. Since the purpose of these runs are just to crowd in some volume and get the blood pumping there is only benefits from splitting them up. Few things to keep in mind on double days: - its always best to get the longer double in the morning unless you can't - try and have at least 7 hours in between runs - try and get some food shortly after your first run 4 in the Morning 3 in the Evening