This week is a little different than past weeks. Only 1 rest day, the mileage decreases slightly and the pace stays the same (10:04).
Here's the plan:
This is week four of training. After this week, race day will be 12 weeks away. You'll have three easy runs, one day on hills, and one day of rest. Your long run will drop back to 10 miles so you can recover from the mileage buildup so far. On Wednesday, you’ll do a one-mile time trial. A time trial can help you track your fitness and set realistic race goals. It's best to do this at a track, because it's flat and provides the most accurate measurement of distance. If you don’t have access to a track, you can do your trial on a one-mile stretch of road.
Sunday: Rest Day
Monday: 4 Miles Easy
Tuesday: 5 Miles Hills
Wednesday: Time Trial
Thursday: 4 Miles Easy
Friday: 4 Miles Easy
Saturday: 10 Miles LSD
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