17.4 mi-19.27 mi

Start off w/ 1-2M easy and then we want to alternate between 2M @ 90%, 1M moderate (normal long run ace, so around 6'50-7'00 for you); 90% of RP for you I would say is around 6:20-30. This should NOT be a ball-buster workout but should feel pretty controlled. As always, we want to negative split, so let's start closer to 6'30 and if that feels great, pick it up later on. Practice fueling on these! Mileage could be anywhere from 17-19M

4.97 mi-6.22 mi

An easy, conversational-paced run, Ideally on soft surfaces and undulating terrain.

7.46 mi-8.7 mi

An easy, conversational-paced run of about an hour. Ideally on soft surfaces and undulating terrain.

5M warmup easy, light drills, 6-10x short hills (12-14 seconds, hard effort), full recovery (i.e. catch your breath and HR is under 120 (if you're measuring that) 3M cool down after

7.46 mi-8.7 mi

An easy, conversational-paced run of about an hour. Ideally on soft surfaces and undulating terrain.

9.32 mi-9.94 mi

None

4.97 mi-6.22 mi

None