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.

7.56 mi • 1:02:20

WINDOW: 17 OVERALL WEEKS: 288CURRENT MILES 8849.5 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.

4.99 mi

WINDOW: 17 OVERALL WEEKS: 289CURRENT MILES 8849.5 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: 8x • 0.25mi. - Pace: To determine pace, break up your goal race pace into 400m intervals. Shoot for 10% slower than that. - Rest:2:00 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 :)

7.56 mi • 1:02:20

WINDOW: 17 OVERALL WEEKS: 288CURRENT MILES 8849.5 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.

7.56 mi-7.8 mi

WINDOW: 17 OVERALL WEEKS: 288CURRENT MILES 8849.5 First, run the warm up & follow Drills video & routine. Once workout has begun, do your best to keep it continous. Err on the side of slower overall pace so that you first get used to the structure of a fartlek. Then, focus on burning the fast windows. Warm up: 1.5mi Workout: 8x • 3:00 - Pace: Shoot for 15% off of goal race pace. • 1:00 - Pace: Slow jog recovery Cool down: 1.5mi.