M4T W7

This is week seven of training. You’ll have three short runs and one day of rest or cross-training. Your long run will stretch up to 16 miles, and you'll go to the track for intervals.

As race day draws near, there’s plenty you can do off the road to build your fitness and stay injury-free. It’s especially important that you eat a wholesome diet and limit the junk. Try to get extra zzz’s; research has shown that getting more sleep during training improves speed and reaction time. And make sure your shoes are in good shape; you should replace them every 300 to 500 miles.

Sunday - Rest day

Monday - 4 miles easy (10:35 pace)

Tuesday - Intervals - 8-9 miles

2 miles easy running
1x400 @ 1:56 pace with 200 easy run rec.
1x 800 @ 3:55 pace with 400 easy run rec.
1x 1 mile(1600) @ 7:50 pace with 800 easy run rec.
1x 800 @ 3:55 pace with 400 easy run rec.
1x 1 mile @ 7:50 pace with 800 easy run rec.
1x 800 @ 3:56 pace with 400 easy run rec.
1 mile easy run

You're entering the final third of your training plan and all the work you've done to this point makes the rest doable. You are a changed runner and now the sub 4:00 goal is an achievement waiting to happen.

Wednesday - 3 miles easy (10:35 pace)

Thursday - 4 miles easy (10:35 pace)

Friday - Rest day

Saturday - LSD 16 (10:35-10:50 pace)

Total planned miles 36