LR w 30:00 MP tempo @ 84-91% of CP First 10 minutes: build gradually to running @ 65-80% of CP Next 70 minutes: run steady at 75-82% of CP Next 30 minutes: run "MP tempo" @ 84-91% of CP Cool down with EZ running (<= 80% of CP) for the remainder of the run ____ The purpose of this session is: - build fatigue resistance - improve aerobic fitness - provide stimulus near marathon power

4x 2:50 @ 101-106% of CP (2:30 rec) Warm up for 20 minutes: - easy running (<= 80% of CP) for 12 minutes - 2x 1 minute @ 97-103% of CP (2 minute easy running recoveries) - 2 more minute of easy running 4x 2:50 @ 101-106% of CP (2:30 recoveries - walk or jog as needed) Cool down with EZ running (< = 80 of CP) for the remainder of the run The purpose of this session is to: - provide higher intensity stimulus closer to "power@VO2max" - build power at greater than or equal to 5K race effort for most runners

EZ Run EZ run @ <= 80% of CP Avoid overpowering this run. Avoid rigorous hills. The objective to keep the *average* power for this run at <= 80% of CP while a) limiting the number of excursions over 80% of CP, b) avoiding exceeding 100% of CP at any time, and c) avoiding segments longer than 10-30s if over 80% of CP. The purpose of the run is to provide an easy aerobic stimulus while keeping running stress score (RSS) below the "42d average".

LR w 25:00 MP tempo @ 84-91% of CP First 10 minutes: build gradually to running @ 65-80% of CP Next 65 minutes: run steady at 75-82% of CP Next 25 minutes: run "MP tempo" @ 84-91% of CP Cool down with EZ running (<= 80% of CP) for the remainder of the run ____ The purpose of this session is: - build fatigue resistance - improve aerobic fitness - provide stimulus near marathon power

EZ Run (with accelerations) EZ run @ <= 80% of CP - include 3x 10s (or ~50m) gradual accelerations to near top speed. Stay fluid. Don't strain. (1:50 easy running recoveries) Avoid overpowering this run. Avoid rigorous hills. The objective to keep the *average* power for this run at <= 80% of CP. Except for the accelerations a) limit the number of excursions over 80% of CP, b) avoiding exceeding 100% of CP at any time, and c) avoid segments longer than 10-30s if over 80% of CP. The purpose of the run is to provide an easy aerobic stimulus while keeping running stress score (RSS) below the "42d average". The addition of the accelerations is for; a) changing up running mechanics to a style closer to top end, and b) as opener/primer efforts for the following day.

2x 12:00 @ 91-96% of CP (3:00 rec) Warm up for 20 minutes: - easy running (<= 80% of CP) for 12 minutes - 2x 1 minute @ 97-103% of CP (2 minute easy running recoveries) - 2 more minutes of easy running 2x 12:00 @ 91-96% of CP (3:00 recovery - easy jog/run) Cool down with EZ running (< = 80 of CP) for the remainder of the run The purpose of this session is to: - build power near HM race effort - expand fatigue resistance near HM power - build CP

EZ Run EZ run @ <= 80% of CP Avoid overpowering this run. Avoid rigorous hills. The objective to keep the *average* power for this run at <= 80% of CP while a) limiting the number of excursions over 80% of CP, b) avoiding exceeding 100% of CP at any time, and c) avoiding segments longer than 10-30s if over 80% of CP. The purpose of the run is to provide an easy aerobic stimulus while keeping running stress score (RSS) below the "42d average".

4x 5:00 @ 98-104% of CP (2:45 rec) Warm up for 15 minutes: - easy running (<= 80% of CP) for 8 minutes - 2x 1 minute @ 97-103% of CP (2 minute easy running recoveries) - 1 more minutes of easy running 4x 5:00 @ 98-104% of CP (2:45 recoveries - walk or jog as needed) Cool down with EZ running (< = 80 of CP) for the remainder of the run The purpose of this session is to: - build CP - expand fatigue resistance near CP - build power at just over 10K race effort for most runners