6:47:30

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 20-30min of total swimming with 1-2 minute bursts of increased effort/pace, depending on your water area and what's convenient. Cool down equally to warm up

3.87 mi-5.19 mi

WINDOW: 18 OVERALL WEEKS: 324CURRENT MILES 4627.25 First, run the warm up & follow Drills video & routine. Run a tempo effort of 7 minutes at a solid pace. Pace should be somewhere between fast recovery pace and date race pace. Warm up: 1.5mi Workout: • 7:00 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 :)

6.0 mi

WINDOW: 17 OVERALL WEEKS: 289CURRENT MILES 4627.25 First, run the warm up & follow Drills video & routine. View the attached pace chart for exact pace but ballpark 20% off goal race pace, only go faster if feeling very good. This straight-up, continuous tempo is a crucial building block in getting endurance to the next level for race day. Warm up: 1.5mi Workout: • 3.0mi. Cool down: 1.5mi.

9.44 mi • 6:24:51

WINDOW: 17 OVERALL WEEKS: 288CURRENT MILES 4627.25 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.

21.0 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.

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 :)