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October 12, 2018 (Morning)

Exercise Type: Run

Comments:
* 6 easy with .1 pickups ...legs still felt heavy for most of the run

This is very moderate in nature...
You may still be sore from Sunday so could be pushed to Thursday.
But again, I can’t taper you too much for this race.
Because we don’t have too many more chances to get mid week hard runs in.


Warm up easy 1 mile ..

Run 1 mile moderate (mabe low 11’s )
Run 1 mile fast. (Sub 10:15 if conditions and terrain allow)

Rest 2 to 3 min.

Run .75 miles moderate (same idea)
Run .75 fast

Rest 2 to 3 min.

Run .5 miles moderate
Run .5 miles fast

Rest 2 to 3 min

Run .25 moderate
Run .25 fast

Cooldown 1 mile easy.

The idea is to get faster than marathon pace work in.
Nothing more;)