Sunday:

Rest/XT

Monday:

5 miles easy (10:30 per mile pace)

Tuesday:

Rest

Wed:

5 miles w/ 3 miles at HMP  (9:09) per mile

Thursday:

4 miles easy – 10:30 pace

Friday:

Rest

Saturday:

Long Run: 9 miles @ 10:30 pace

HMP = Half Marathon Pace

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