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 :)

10.0 mi

18 1.8 10.0 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.

3.0 mi • 10:00

Workout 17

30:00

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 6-10x 'length of the pool' repeat workout, ideally 25meters. Take your time to catch breathing in between.

3.0 mi • 10:00

Workout 17

3.0 mi • 30:00

WINDOW: 17 OVERALL WEEKS: 288CURRENT MILES 3.0 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.

3.0 mi • 10:00

Workout 17