Day 1:
Today is a hills
workout of 8
miles. A good
start to the
week. Ensure
that your pace
delivers a
moderate effort
at best.
Stretch.
Day 2:
Another tempo
run of 9 miles
is on the
schedule today.
As usual you may
want to switch
with day three.
Choose your
poison
carefully.
Day 3:
The speed
workout is 7
miles (11,300
meters) this
week. Remember
the top of the
ladder distance
should increase
to say 1200
meters and you
should increase
the number of
either 400s or
800s. Just do
the math.
Day 4:
An easy 8 miles
today. Keep this
as an easy day
because of your
long one this
week.
Day 5:
Rest day. You
may be ready for
it, but do your
stretching at
least.
Day 6:
The LSD run is
17 miles this
week. Consider
factoring in a
few walking
breaks
coinciding with
your hydration
replenishment.
Above all keep
the pace easy.
Time for some
comfort food and
a warm bath,
right.
Day 7:
The recovery run
is 6 miles easy.
Almost goes
without saying.
Light stretching
before, during
and after would
not hurt.