3891.42 mi • 551:17:06

WINDOW: 18 OVERALL WEEKS: 324CURRENT MILES 7366002.0 Some people refer to a recovery type run as an 'easy' run but calling it that is not completely accurate! As any experienced runner knows, even the most relaxed run can still be a challenge in its own way. Watch the video for tips from Pro SteepleChase Runner Emma Coburn attached below.

6.48 mi

WINDOW: 18 OVERALL WEEKS: 324CURRENT MILES 7366002.0 First, run the warm up & follow Drills video & routine. This workout will help get your body used to running race pace, albeit for a relatively shorter distance. Start by nailing these reps, and you'll be on your way. Warm up: 1.5mi Workout: 14x • 0.25mi. - Pace: To determine pace, break up your goal race pace into 400m intervals. Shoot for 10% slower than that. - Rest:1:30 Cool down: 1.5mi.

Rest days are just as important as workouts & long runs! Make sure you hydrate, sleep and avoid exerting too much physical energy. This will set you up well for future training -- take advantage :)

1:00:26

Today should not be a brutal workout. There is only a structure to this session to prevent bordedom during cross training :). Get a 5-15min warm up in. Then, go straight into 4x4min of a fartlek on the bike. Cool down equally to warm up

7.56 mi-3894.42 mi

WINDOW: 17 OVERALL WEEKS: 288CURRENT MILES 7366002.0 First, run the warm up & follow Drills video & routine. This workout is a nice introduction to more structured fartleks. Focus on getting a feel for the switching of gears from slower period to the faster 3 min. Pace should be about 15% off of your date race pace. Warm up: 1.5mi Workout: 3x • 3:00 - Pace: Shoot for 15% off of goal race pace. • 1:00 - Pace: Slow jog recovery Cool down: 1.5mi.

Rest days are just as important as workouts & long runs! Make sure you hydrate, sleep and avoid exerting too much physical energy. This will set you up well for future training -- take advantage :)

15.0 mi

A long run usually consists of anywhere from 15 to 30% of an athlete's weekly mileage. View the attached video to learn more about long runs with info from Parker Stinson.