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 :)

49:00

Do a straight up, continous session as if it were a recovery day for running. Should not be brutal or too difficult at all - just get the heart rate elevated and work some different muscles than running.

3.87 mi-4.5 mi

WINDOW: 17 OVERALL WEEKS: 288CURRENT MILES 2363.34375 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: 5x • 3:00 - Pace: Shoot for 15% off of date 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 :)

4.18 mi-4.25 mi

WINDOW: 17 OVERALL WEEKS: 288CURRENT MILES 2363.34375 First, run the warm up & follow Drills video & routine. Find a 200m - 400m hill nearby. Your body will get a lot out of going up an incline - hills prevent injuries and help improve running form. Feel free to use the substitute option for this workout if finding a hill is inconvenient today Warm up: 1.5mi Workout: 2x • 5:00 - Pace: This time includes walk/jog down the hill. Focus on driving knees and good posture while climbing. - Rest:2:00 Cool down: 1.5mi.

5.67 mi • 46:16

WINDOW: 17 OVERALL WEEKS: 288CURRENT MILES 2363.34375 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.

12.44 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.