Welcome to week five of training. Your race will be 11 weeks away. You'll have a slightly longer goal-pace run this week, and your long run buildup will continue with a 14-mile long run.
If your easy runs don't feel truly easy, it's okay to relax back to 10:50 pace and progress when you're ready. The object of these easy runs is to finish them feeling exhilarated and strong, with enough energy to run another mile. If you feel injured, achy, or like you’re struggling to finish the distance for the day, then back off. Remember: The first goal of training is to get to the starting line feeling strong. Before you can attempt to achieve your time goals on race day, you must first achieve this primary goal.
Sunday - Rest day
Monday - 4 miles easy (10:35 pace)
Tuesday - Intervals - 8-9 miles
2 miles easy run
1x1 mile (1600) @ 7:50-8:00 pace with 800 easy run rec.
1x800 @ 3:55 pace with 400 easy run rec.
1x400 @ 1:56 pace with 200 easy run rec.
1x1 mile @ 7:50-8:00 pace with 800 easy run rec.
1x800 @ 3:55 pace with 400 easy run rec.
1-2 miles easy running
Wednesday - 3 miles easy (10:35 pace)
Thursday - 4 miles easy (10:35 pace)
Friday - Rest day
Saturday - LSD 14 miles (10:35-10:50 pace)
Total planned miles 34
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