Sunday, September 20
Long 16 + MP
Long16 mi · 10:20 then 9:05
16 miles. Miles 1–12 easy at 10:15–10:40. Miles 13–15 at 9:05. Mile 16 easy. Gel at 40 and 80 minutes.
Race-day fueling is a skill. Miss a gel now, not in October.
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 20
Week 5 · Specific