8 miles Aerobic Z2 steady with
10 x 100 M strides at the end of this effort

Intensity for this workout is 15-25% slower than Goal Race Pace
70-81% of MHR
62-75% of HRR

This effort is building our aerobic capacity and our endurance. This should be an all day pace for us and a good one to tag along with a casual group ride.

Be sure to fuel during this effort and hydrate .75-1.5L/hr depending on environmental conditions.

Strides are important for development of the neuromuscular system. They help up generate optimal firing rate with motor unit recruitment and have us running in good form with a solid mid-foot strike in mid stance. A stride should have us increasing our effort and pace while lengthening our stride length while maintaining or slightly increasing our stride rate. Those with sub-optimal stride rates (less than 90spm) should see a greater increase in cadence. This workout may be done in the grass and barefoot only if terrain is safe and athlete has no history of overuse injury. It is important not to slam on the "brakes" at the end of the effort and let the pace slow down naturally before starting recovery.

10 miles Z1-2

Intensity for this workout is 15-25% slower than Goal Race Pace
70-81% of MHR
62-75% of HRR

This effort is building our aerobic capacity and our endurance. This should be an all day pace for us and a good one to tag along with a casual group ride.

Be sure to fuel during this effort and hydrate .75-1.5L/hr depending on environmental conditions.

5 miles Z1-2

Be sure to stay below 76% of MHR or 70% of HRR. You should feel better after this run. Preferably this run will be on a soft surface to mitigate ground reaction force and impact stress. This is a great workout to do on a hiking or nature trail. Don't get sluggish in cadence because of the easy nature of this workout. Goal Cadence should still be around 90 steps per minute.

Think of this as sharpening the saw. It should make you feel better not trying to get anything accomplished here but just facilitating recovery

3 miles easy warm up Z1-2
8 miles at Goal Marathon Pace
2 miles easy cooldown Z1-2

4 miles Z1-2

Be sure to stay below 76% of MHR or 70% of HRR. You should feel better after this run.

Preferably this run will be on a soft surface to mitigate ground reaction force and impact stress. This is a great workout to do on a hiking or nature trail. Don't get sluggish in cadence because of the easy nature of this workout. Goal Cadence should still be around 90 steps per minute.

Think of this as sharpening the saw. It should make you feel better not trying to get anything accomplished here but just facilitating recovery

2 miles easy Z1-2
4 miles at Z4 (15k-HM pace)
2 miles easy Z1-2

82-91% of MHR
77-88% of HRR

4 miles Z1-2

Be sure to stay below 76% of MHR or 70% of HRR. You should feel better after this run.

Preferably this run will be on a soft surface to mitigate ground reaction force and impact stress. This is a great workout to do on a hiking or nature trail. Don't get sluggish in cadence because of the easy nature of this workout. Goal Cadence should still be around 90 steps per minute.

Think of this as sharpening the saw. It should make you feel better not trying to get anything accomplished here but just facilitating recovery