7mi · GA + 8×100
7 mi general aerobic (9:00–9:40/mi · HR 144–162) + 8×100 m strides.
4mi · recovery
4 mi recovery (~10:00/mi · HR <152).
8mi · GA
8 mi general aerobic (9:00–9:40/mi · HR 144–162).
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.
8mi · 4 @ LT
1.5–2 mi WU, 4 mi continuous @ LT (~7:40–7:50/mi now · HR 164–182, 82–91%), CD easy to 8 total. 15K–HM race effort.
9mi · GA
9 mi general aerobic (9:00–9:40/mi · HR 144–162, 72–81%).
4 mi recovery (~10:00/mi · HR <152). Optional 3rd lift: Upper B after the run.
12mi · MLR
12 mi medium-long (8:50–9:30/mi · HR 150–168, 75–84%). Start slow end, finish faster half.
8mi · GA + 10×100
8 mi general aerobic (9:00–9:40/mi · HR 144–162) + 10×100 m strides (relaxed-fast, ~mile effort, full recovery).
10mi · GA
10 mi general aerobic (9:00–9:40/mi · HR 144–162).
4 mi recovery (~10:00/mi · HR <152). Optional Upper B after.
13mi · MLR
13 mi medium-long (8:50–9:30/mi · HR 150–168).
1.5–2 mi WU, 4 mi @ LT (~7:40–7:50/mi · HR 164–182), CD easy to 8 total.
14mi · MLR
14 mi medium-long (8:50–9:30/mi · HR 150–168).
5mi · recovery
5 mi recovery (~10:00/mi · HR <152).
8mi · hills + 8×100
8 mi general aerobic (HR 144–162) + 6×10 sec steep hill sprints (walk-back recovery) + 8×100 m strides. PM Lower, RIR 1–2.
14mi · long
14 mi (8:50–9:30/mi · HR 150–168). Start slow end, finish faster half.
5 mi recovery (~10:00/mi · HR <152) — stroller or treadmill. Skip without guilt if the day doesn't allow.