Tuesday, September 8
800s
Intervals6.5 mi · 8:04
1.5 mile warmup, 5 × 800m at 4:02 (8:04/mile) with 2:00 jog, 1.5 mile cooldown.
Hit 4:02, not 3:50. Controlled arrogance.
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, September 8
Week 4 · Specific