Notes
16LRS:
LONG RUN (LR) Run at a moderate pace (60 to 75 seconds slower than goal race pace). For Long Run Stamina (LRS): Run three to six miles at goal pace in the middle third of the run. For Long Run Fartlek (LRF): Alternate one minute at 10-K pace with one-minute jogs in the middle third of the run; Long Run Fast Finish (LRFF) means to run the final 15 minutes at 10-K pace.
Training Plan Entry
Fartlek
6 mi
6 miles alternating 2:00–3:00 CI w/ 1:00 jogs