1:15:00

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 20-30min of total swimming with 1-2 minute bursts of increased effort/pace, depending on your water area and what's convenient. Cool down equally to warm up

7.0 mi • 08:20

Workout 18

9.0 mi • 1:15:00

WINDOW: 17 OVERALL WEEKS: 288CURRENT MILES 3.5 SCALE RATE 10.0 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.

7.0 mi • 08:20

Workout 17

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 :)

1:15:00

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.

7.0 mi • 08:20

Workout 17