10.0 mi

First half relaxed pace; Second half nearer tempo

30:00

30 min easy cross train or completely off day

5.5 mi-6.5 mi

15 min warm up 4x2 min up tempo; 1 min jog recovery 15 min cool down

8.0 mi

relaxed mileage; soft surface if possible; controlled pace

8.0 mi

relaxed mileage; soft surface if possible; controlled pace

7.0 mi

2 mi warm up 4x400m at 2 mi race pace 60 sec rest between 400s 2x1609 tempo at 120% 5k race pace 60 sec rest between 1609s 300m all out strider 2 mi cool down