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

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 10x 1000m repeat workout on the bike (as long as you are able to track distance).

6.11 mi

WINDOW: 17 OVERALL WEEKS: 289CURRENT MILES 2363.34375 First, run the warm up & follow Drills video & routine. 1000k repeats; goal pace is about 10% slower than date race pace. The rest is shorter to increase aerobic threshold capacity over time. Warm up: 1.5mi Workout: 5x • 0.62mi. - Rest:1:00 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 :)

3.99 mi

WINDOW: 17 OVERALL WEEKS: 289CURRENT MILES 2363.34375 First, run the warm up & follow Drills video & routine. While the repeat distance is relatively shorter, this workout will help get you acclimated to the idea of a repeat workout and will help your body get used to running near race pace. Warm up: 1.5mi Workout: 8x • 0.12mi. - Pace: To determine pace, break up your goal race pace into 200m intervals. Shoot for 10% slower than that. - 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.