Tuesday, August 25
400s
Intervals5.5 mi · 8:00 on the reps
1.5 mile warmup, 6 × 400m at 2:00 (8:00/mile) with 90 seconds jog, 1.5 mile cooldown. Total ~5.5 miles.
Even 400s. If the last two fade, you started too hot.
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
Tuesday, August 25
Week 2 · Build