5mi · easy
5 mi easy (8:55–9:45/mi).
8mi · 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.
9mi · MLR easy
9 mi medium-long run, easy (8:55–9:45/mi).
6mi · 3×10:00 @ T
1 mi WU, 3×10:00 @ T (7:20–7:35/mi) w/2:00 jog, 1 mi CD, easy to 6 total.
4mi · recovery
4 mi recovery (9:30–10:30+/mi).
4mi · easy + strides
4 mi easy (8:55–9:45/mi) + 4×20s strides.
12mi · progressive
12 mi progressive long run: easy, last 4 mi steady → HM effort (finish ~7:25/mi).
3mi · easy
3 mi easy — backfilled after the fact.
6mi · GA
6 mi general aerobic (9:00–9:40/mi · HR 144–162, 72–81%). Easy restart — the marathon ramp begins Monday.
10mi · long
10 mi long run (8:50–9:30/mi · HR 150–168, 75–84%). Start at the slow end, finish in the faster half.
6mi · GA + 6×100
6 mi general aerobic (9:00–9:40/mi · HR 144–162, 72–81%) + 6×100 m strides, full recovery between.
7mi · GA
7 mi general aerobic (9:00–9:40/mi · HR 144–162). Heat rule: if HR drifts over 162, slow down — the zone is the workout.
4 mi recovery (~10:00/mi · HR <152, <76%). Truly easy — this day only counts if it's slow.
7mi · 4×8:00 @ LT
1.5 mi WU, 4×8:00 @ LT effort (~7:45–7:55/mi · HR 164–182, 82–91%) w/2:00 jog, CD easy to 7 total. 15K–HM race effort — comfortably hard, not a race.
4 mi recovery (~10:00/mi · HR <152).
8mi · GA
8 mi general aerobic (9:00–9:40/mi · HR 144–162).
11mi · long
11 mi long run (8:50–9:30/mi · HR 150–168). Practice fueling: gel every 30–40 min — race-day gut training starts now.
8mi · 2×15:00 @ LT
1.5 mi WU, 2×15:00 @ LT (~7:40–7:55/mi · HR 164–182) w/3:00 jog, CD easy to 8 total.
3mi · recovery
3 mi recovery (~10:00/mi · HR <152).
12mi · long
12 mi long run (8:50–9:30/mi · HR 150–168). This matches Pfitz W1's Sunday — arriving here comfortable means the plan starts on time.
7mi · GA + 8×100
7 mi general aerobic (9:00–9:40/mi · HR 144–162) + 8×100 m strides.
10mi · last 2–3 @ MP
10 mi long run (HR 150–168), last 2–3 mi @ MP effort (HR 164–176, 82–88% · ~8:00–8:15/mi now). Old goal-half weekend — optional 5 a.m. start as Disney rehearsal #1.