7.0 mi

WINDOW: 18 OVERALL WEEKS: 324CURRENT MILES 2363.34375 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: • 4.0mi. Cool down: 1.5mi.

6.0 mi • 49:00

WINDOW: 18 OVERALL WEEKS: 324CURRENT 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.

7.47 mi

WINDOW: 17 OVERALL WEEKS: 289CURRENT MILES 2363.34375 speedier workout; 3x (1200,800,400); goal is to average race pace. Start the workout just behind (slower) than race pace and aim to finish just a touch faster. Warm up: 1.5mi Workout: 3x • 0.75mi. - Rest:1:00 • 0.5mi. - Rest:1:00 • 0.25mi. 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.

3.87 mi-4.12 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: 8x • 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 :)

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.