7.47 mi

WINDOW: 18 OVERALL WEEKS: 324CURRENT MILES 2730.325 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.

12.0 mi • 1:24:00

WINDOW: 18 OVERALL WEEKS: 324CURRENT MILES 2730.325 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.

4.18 mi-4.94 mi

WINDOW: 17 OVERALL WEEKS: 288CURRENT MILES 2730.325 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.

12.0 mi • 1:24:00

WINDOW: 17 OVERALL WEEKS: 288CURRENT MILES 2730.325 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.

22.0 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.

3.75 mi-3.94 mi

WINDOW: 17 OVERALL WEEKS: 288CURRENT MILES 2730.325 First, run the warm up & follow Drills video & routine. Then, begin the workout. Keep the session continous if possible - meaning no walking. Keep the recovery sections slow. Warm up: 1.5mi Workout: 4x • 1:00 - Pace: Push yourself to run slightly faster than what your average recovery run pace would be for 60 seconds. • 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 :)