Time~99m
Distance16.0 km
DifficultyModerate
Before week 7, use only if very fresh; otherwise choose a fully easy long run.
Instructions
Run
112 km easy6:05–6:35 /km
Steady
22 km steady-fast5:25–5:40 /km
Work
31 km faster5:05–5:20 /km
Cooldown
41 km easy6:15–6:50 /km