Training Plan

Easy Run

16 Jul, 2019 11 miles

Recovery Run

16 Jul, 2019 5 miles

NAZ Workout

17 Jul, 2019 15 miles
4,3,2,1,1,2,3,4,4,3,2,1 mins @ ~10K pace

Easy Run

18 Jul, 2019 10 miles

Recovery Run

18 Jul, 2019 5 miles

Medium-long Run

19 Jul, 2019 16 miles

Recovery Run

19 Jul, 2019 5 miles

Easy Run

20 Jul, 2019 11 miles

Long Run

21 Jul, 2019 22 miles

Recovery Run

22 Jul, 2019 5 miles

Recovery Run

22 Jul, 2019 5 miles

Easy Run

23 Jul, 2019 11 miles

Recovery Run

23 Jul, 2019 5 miles

BAC Workout

24 Jul, 2019 15 miles
10 x 5 mins

Easy Run

25 Jul, 2019 10 miles

Recovery Run

25 Jul, 2019 5 miles

Medium-long Run

26 Jul, 2019 16 miles

Recovery Run

26 Jul, 2019 5 miles

Easy Run

27 Jul, 2019 11 miles

Long Run

28 Jul, 2019 22 miles
10 × 2 min surges

Recovery Run

29 Jul, 2019 5 miles

Recovery Run

29 Jul, 2019 5 miles

Easy Run

30 Jul, 2019 10 miles

Recovery Run

30 Jul, 2019 5 miles

NAZ Workout

31 Jul, 2019 16 miles
30x400m @ 10K
200m R

Recovery Run

31 Jul, 2019 5 miles

Easy Run

01 Aug, 2019 10 miles

Recovery Run

01 Aug, 2019 5 miles

Medium-long Run

02 Aug, 2019 16 miles

Easy Run

03 Aug, 2019 10 miles

Long Run

04 Aug, 2019 24 miles
10 × 1 mi @ ~MP, 1 mi @ MP+60s

Recovery Run

05 Aug, 2019 5 miles

Recovery Run

05 Aug, 2019 5 miles

Easy Run

06 Aug, 2019 10 miles

Recovery Run

07 Aug, 2019 5 miles

Recovery Run

07 Aug, 2019 5 miles

Easy Run

08 Aug, 2019 10 miles

Recovery Run

09 Aug, 2019 7.5 miles

Recovery Run

10 Aug, 2019 5 miles

Warm-up

11 Aug, 2019 3 miles

Newark Half

11 Aug, 2019 13.1 miles

Easy Run

11 Aug, 2019 2 miles

Recovery Run

12 Aug, 2019 7.5 miles

Recovery Run

12 Aug, 2019 7.5 miles

Easy Run

13 Aug, 2019 12 miles

Recovery Run

13 Aug, 2019 5 miles

BAC Workout

14 Aug, 2019 15 miles
4 x 15 mins @ MP

Easy Run

15 Aug, 2019 11 miles

Recovery Run

15 Aug, 2019 5 miles