FRiday, JULY 17

Recovery Run. 

Use your Mile Time Trial as the reference point to find the Endurance Range.

Start on the SLOW end of the Endurance Range and really go by feel, but not getting any faster than the fastest pace listed under the Endurance range.  All of the paces in the Endurance Range do exactly the same thing, so there's not a benefit of running faster than prescribed. 

By running truly easy on these days, you'll still get the desired training outcome + you'll be able to run better on the workout days and long runs.  

Main Workout

30-45 minutes of Endurance Running (use the slow end of the Endurance range) 



Coach Jesse Coy

4215 Raider Rd. 

Rapid City, SD 57702


Tel: 605. 605. 9820

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