Tuesday, October 13
Taper 800s
Intervals6 mi · 8:10
2 mile warmup, 4 × 800m at 4:05 with 2:00 jog, 1.5 mile cooldown. Stay snappy, not heroic.
The last repeat should feel like you could do one more.
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, October 13
Week 9 · Taper