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1 Rest Day Easy Run40m - 1h Rest Day Easy Run40m - 1h Rest Day Easy Run30m - 45m Long Run50m - 1h 15m

Daily Goal Daily Goal Daily Goal Daily Goal Daily Goal Daily Goal Daily Goal

There is a toughness and  Fast racing comes from 
strength that comes from  these endurance runs. 
The first day of each  consistently getting in  Once you have greater 
weekly training segment  Easy run today but in  Take the day off  one hour runs. Relish  endurance, you can do 
Each week, this day will  You may cross-train or 
offers recovery from the  subsequent weeks, this  completely or you may  these runs as they lay  faster speed training. 
serve to build your  do an easy run for 30-45 
previous day and week's  will be your faster  cross-train for 40-60  the foundation for your  Seems counter intuitive 
endurance for the race. minutes today.
training. Take this day  workout day. minutes race day success. But,  at times, but this is the 
completely off. also feel free to cross  way the body works. 
train on this day if you  We'll build this run over 
need to. the next few weeks.

2 Rest Day Easy Run40m - 1h Rest Day Easy Run40m - 1h Rest Day Easy Run30m - 45m Long Run1h - 1h 20m

Daily Goal Daily Goal Daily Goal Daily Goal Daily Goal Daily Goal Daily Goal

These runs are building a  Frequent endurance runs  Take the day off 

Cross-train or do an easy  Cross-train or do an easy  The goal today is just to 
Recovery day. No  well of strength from  like these build the base  completely or you may 
run for 30-45 minutes  run for 30-45 minutes  get in the time at your 
exercise. which you can draw  for faster running later in  cross-train for 40-60 
today. today. Long Run Pace.
during the race. the plan. minutes

3 Rest Day Easy Run45m - 1h Rest Day Progression Run50m - 1h Rest Day Easy Run30m - 45m Long Run1h 30m - 1h 45m

4 Rest Day Easy Run30m - 45m Rest Day Cruise Intervals50m -  Rest Day Easy Run30m - 45m Long Run1h 20m - 1h 30m
1h 10m

5 Rest Day Easy Run1h 10m - 1h 20m Rest Day Tempo Intervals50m -  Rest Day Easy Run30m - 45m Fast Finish Long
1h 10m Run1h 45m - 2h 15m

6 Rest Day Easy Run1h 20m - 1h 40m Rest Day Fartlek Run50m - 1h 10m Rest Day Easy Run30m - 45m Long Run1h 45m - 2h

7 Rest Day Easy Run40m - 1h Rest Day Tempo Intervals50m -  Rest Day Easy Run30m - 45m Fast Finish Long
1h 10m Run1h 45m - 2h

8 Rest Day Easy Run1h 20m - 1h 40m Rest Day Fartlek Run50m - 1h 10m Rest Day Easy Run30m - 45m Fast Finish Long
Run1h 45m - 2h

9 Rest Day Easy Run30m - 40m Rest Day Tempo Intervals1h -  Rest Day Easy Run30m - 45m Long Run1h 30m - 1h 45m
1h 20m

10 Rest Day Easy Run30m - 45m Rest Day Fartlek Run40m - 1h Rest Day Easy Run30m RACE DAY!