Thursday, August 20
Easy + strides
Easy5 mi · 10:15–10:40
5 miles easy at 10:15–10:40. After the last mile, 4 × 20-second strides on a flat stretch, full walk-back recoveries.
Strides are form, not speedwork. Tall, quiet feet.
October 25 · Sub-4
66
days to the line
3:58:00
9:05 / mile
Built from a 9:00 10k into a 3:58 marathon. Nine weeks. Four or five days running. The 20-miler on October 4 is the keystone.
Race
Sunday, October 25
Goal pace
9:05 / mi
Logged
0 / 305 mi
Today
Week 1 · Build