6.2mi
1 mi WU, 4×1 mi intervals, 1 mi CD. PM Lift: Pull-Ups · Bench · Shoulder superset.
6.2 mi total with last 4 mi progressive.
10mi
10 mi long run, last 3 mi at 8:00/mi.
7mi total · 5×6:00 @ LT1
1 mi WU,5×6:00 @ LT1 (7:45–8:05/mi) w/90s jog, 1 mi CD, easy to 7 total.
6mi easy + Lift A · Lift A
6 mi easy (8:55–9:45/mi). PM Lift A: Squat · Bench · Pull-Ups + shoulder superset.
7mi total · 4×1mi @ T
1 mi WU, 4×1 mi @ T (7:20–7:35/mi) w/75s jog, 1 mi CD, easy to 7 total.
5mi easy + Lift B · Lift B
5 mi easy. PM Lift B: RDL · OHP · One-Arm DB Row + curl/triceps superset.
6mi easy
6 mi easy (last 10–15 min steady optional at 8:05–8:40/mi).
10mi long easy
10 mi long run at easy effort; keep first 8 mi relaxed, finish steady only if smooth.
3mi recovery + Lift C · Lift C
3 mi recovery (9:30–10:30+/mi). PM Lift C: Bulgarian Split Squat · Dips · Chin-Ups/Pulldown · Sandbag Pickup.
6.5mi total · 4×6:00 @ LT1
1 mi WU,4×6:00 @ LT1 (7:45–8:05/mi) w/90s jog, 1 mi CD, easy to 6.5 total.
5mi easy + Lift A · Lift A
5 mi easy (8:55–9:45/mi). PM Lift A: Squat · Bench · Pull-Ups + shoulder superset.
6.5mi total · 4mi @ HM
1 mi WU, 4 mi continuous @ HM effort (7:15–7:25/mi), 1 mi CD, easy to 6.5 total.
5 mi easy + 4×20s strides. PM Lift B: RDL · OHP · One-Arm DB Row + curl/triceps superset.
3.5mi easy + strides
3.5 mi easy + 4×20s strides; keep legs fresh.
15mi total · Race
1.5 mi WU,Half Marathon race, 0.4–1 mi CD.
3 mi very easy recovery (9:30–10:30+/mi). PM Lift C light/moderate or skip legs if needed.
8mi total · 4×8:00 @ LT1
1 mi WU,4×8:00 @ LT1 (7:45–8:05/mi) w/90s jog, 1 mi CD, easy to 8 total.
6 mi easy. PM Lift A: Squat · Bench · Pull-Ups + shoulder superset.
8mi total · 5×1mi @ T
1 mi WU, 5×1 mi @ T (7:20–7:35/mi) w/75s jog, 1 mi CD, easy to 8 total.
6 mi easy (8:55–9:45/mi).
11mi long easy
11 mi long run easy; last 2 mi steady optional if you feel good.
3.5mi recovery + Lift C · Lift C
3.5 mi recovery (9:30–10:30+/mi). PM Lift C light/moderate.
8.5mi total · 3×10:00 @ LT1
1 mi WU,3×10:00 @ LT1 (7:45–8:05/mi) w/2:00 jog, 1 mi CD, easy to 8.5 total.
6.5mi easy + Lift A · Lift A
6.5 mi easy. PM Lift A: Squat · Bench · Pull-Ups + shoulder superset.