Sunday, September 13
Long 14
Long14 mi · 10:15–10:40
14 miles easy. Last mile at 9:05 if the day is clean. Carry water or stow a bottle at mile 8.
Fuel at minute 40 — a gel or 150 cal of drink. Practice now.
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
Sunday, September 13
Week 4 · Specific