Week 7 of 24
Week 7 · Build
Starting 4 May 2026
Actual: 0.0miPlanned: 27mi
Planned Days
Tue
6miTempo
Include 1–2 mi easy warm-up and cool-down. Tempo effort: comfortably hard, 8:00–8:45/mi.
Fri
4miEasy
Conversational pace throughout. If you cannot hold a sentence, slow down.
Sat
13miLong
First 13-miler. Run the second half as strong as the first.
Sun
4miEasy
Recovery from long run.
Pace targets
Easy9:30–10:30/mi — conversational
Tempo8:00–8:45/mi — comfortably hard
LongEasy pace — time on feet
Back-to-BackEasy–moderate on tired legs
Race SimRace conditions, full kit
Strides20-sec accelerations, walk back