Notes
12-15 miles with progression. The first ~3-4 miles are relaxed and steady. Then I want you to push to the finish at tempo effort. This is 100% by feel so you want to run comfortably hard preferably on a hilly route. Push the downs too! The tempo effort should feel somewhere between 1/2 marathon and marathon effort.
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yeah this wasnt gonna happen today...between the wind, sleet, snow and puddles, it was over before it even started.
Training Plan Entry
Tempo
15 mi
12-15 miles with progression. The first ~3-4 miles are relaxed and steady. Then I want you to push to the finish at tempo effort. This is 100% by feel so you want to run comfortably hard preferably on a hilly route. Push the downs too! The tempo effort should feel somewhere between 1/2 marathon and marathon effort.