Run 3 miles at a comfortable pace. Don't be tempted to push the pace. Undertraining is often better than overtraining--and this is true for Dopey too. The marathon race belongs to the steady, not to the swift.
Today's Sorta-Long Run is 5 miles. Run this workout at your marathon race pace. You can ease into the workout if you want and ease out, but you should run at least near that pace most of the way.
Run 3 miles. Follow the run by doing some stretching and strength training for about 15-30 minutes. Strength training is important, but don't overdo the heavy weights.
Run an easy 3 miles today as prelude to a long run of 13 miles on Sunday. The odd weeks feature this pattern of running on consecutive days: two consecutive days in Week 1, four consecutive days by the time you get to Week 15.
13 miles in Week 1? Is he kidding? I realize this seems like a lot for the first week of any training program--but this is Dopey! I assume that you have arrived at this training program with a high level of running fitness, otherwise you should not have signed up for an event featuring four consecutive days of running. Sorry. Didn't mean to get bossy. Stick with me, and I'll get you to the finish line of all four races.
Today's workout is a run of 3 miles at a comfortable pace. Pick some course that you enjoy running. For measuring courses, a GPS watch might be a good addition to your box of running toys.
Run 5 miles. Last week Wednesday, I asked you run marathon pace. Today, simply run at whatever comfortable pace suits your mood. When you see the word run in my charts, this is what I mean.