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fred
RE: Puskedra in Chicago?
Same stuff every week for build.


"Monday: long warmup, track workout — either 12 x 1k at 2:40-2:45 with 1-minute recovery or 8 x mile at 4:25 with 2-minute recovery
Tuesday: hilly 22-mile run
Wednesday: 13 miles easy and strides
Thursday: 40-minute warmup, 90-minute hilly fartlek, 10-minute cooldown. Approximately 23 miles total.
Friday: 13 miles easy and strides
Saturday: long run, 24-28 miles with the last part close to marathon pace
Sunday: 13 miles easy

That’s 130 miles a week in singles."

Mile repeats, fartlek and a bit of M pace - not specific. No altitude?

Where's the Canova " fast long runs ". Where's the Ryan Hall " long tempos at altitude "

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