Tuesday, September 22
Mile repeats
Intervals7.5 mi · 8:10
2 mile warmup, 3 × 1 mile at 8:10 with 3:00 jog, 2 mile cooldown.
8:10 is the gear under race pace. Stay smooth, not gritted.
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 22
Week 6 · Specific