2.0 mi

13.0 mi

9.0 mi

During the last two miles throw in 6x20s surges at 3k effort

9.0 mi

Easy + 4x20s strides at mile effort

11.0 mi

Let's shoot for a calm 11 miler with 6x20s strides at the end at about 3k pace

8.0 mi

If feeling crummy: 8 miles If feeling pretty good: 8 miles progressing down to where last mile is at marathon effort If feeling amazing: 6 mile progression to marathon effort, 1 mile steady recovery, 1 mile threshold to finish

8.0 mi

Easy miles + 6x20s strides at 3k pace