Notes
Long according to how you feel. Get going in to this and listen to your body in terms of volume. If yuo feel OK then run up to ~16-20 miles, all easy at MAF effort.
If you feel horrible and are slogging then keep this on the short side, just ~13-15 miles is adequate.
Also if you feel good then accumulate vertical.
Hydrate and take in ~50-60g of CHO per hour.
***
i was dying at the end of this so cut it short on the last mountain loop...legs are absolute toast. Body is otherwise ok...
Training Plan Entry
Hill
20 mi
Long according to how you feel. Get going in to this and listen to your body in terms of volume. If yuo feel OK then run up to ~16-20 miles, all easy at MAF effort.
If you feel horrible and are slogging then keep this on the short side, just ~13-15 miles is adequate.
Also if you feel good then accumulate vertical.
Hydrate and take in ~50-60g of CHO per hour.