Notes
Mon - Long run, 13-15 miles. I think you are ready to bump it up a bit. You have a day of rest behind you and you are feeling good, so see if you can get that long on in. Remember, about two of these long runs will be needed to gotten in before Boston. Plan on one more 16 and a big one of 18 in the next three weeks. With these runs you will need to control your pace and not go out too fast the first half. You just have to tell yourself that you are going to get through it and prepare physically and mentally. Have the race in mind and think of how hard you have worked already. You are already on track for a HUGE PR!
Tues - Off or easy 4-6 mile recovery run. If you do run, you should run very easy and just stretch out the legs and get them recovered for the rest of the week. The days I am suggesting you take off are the ones you should really try to take off. I would limit the days off to one, two if you are feeling really tired. Try to get in a good week this week!
Wed - Distance run 8-10 miles. Again, make sure you are not going out too fast, you should not be struggling the second half of the run. Nice and comfortable pace because there is a lot to be done this week.
Thurs - If you didn't take Tues off, today would be a good day, but if you did, get in a short run of 4-6 miles. Enjoy the short ones, they are your rest.
Fri - Tempo run. Warm up 25 min before going into a 3 X 8 min temp run with 2 min of easy running recovery in between. No walking during this, imagine it a race and stay headstrong. 25 min cool down after. It's 24 min of half marathon paced running, so no dogging. Get in a hard rhythm and push through it.
Sat - Easy recovery run, 4-6 miles, and prep for tomorrow. Remember, this is a high quality week sprinkled with a little intensity. Choose your day off wisely. Let's try to keep it at one. If you ran the rest of the week, today would be a good rest day leading to tomorrow.
Sun - Long run, 15-17 miles. This is one of two remaining before the big day. Make sure you are physically and mentally prepared for this one. Convince yourself you are ready and make sure your body is rested and feeling good.