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Tue 28th   Easy/Light Run 40-45 minutes

                Include 5-6 x 30 sec light strides…45 sec walk/run

                do light strides after 20 minutes of running

Thu 31st    Shake-Out Run 40-45 minutes

                 Include 5-6 x 45 sec light strides…60 sec walk/run

Sat 1st       Optional Tempo/Light Sustain Workout from East Boulder Rec @ 7:30 am

                 Warm Up 15 min/Stretch/4 x 30 sec strides (45 sec walk/run)

                 10 min @ marathon pace…3 min active rest

                 3 min @ half marathon pace…90 sec active rest

                 8 min @ marathon pace…2 min active rest

                 3 min @ half marathon pace…90 sec active rest

                 3 x 2 min @ 10 km pace...60 sec active rest

                 active rest = walk/slow run recovery

                 Cool Down 5-10 minutes

Sun 2nd     Easy Long Run – 60-65 minutes

                 Time on Legs/Relaxed Pace/Hydrate on the Run

                 5 min Walk Cool Down