Week Thirteen - Philadelphia Marathon Training
Monday - Rest day - 1 mile run Tuesday - Intervals (15 minute warmup, 1k run at 10k pace, 90 second recovery X3, 3 min recovery, 1k run at 10k pace, 90 second recovery 3) Wednesday - 45 min spin bike Thursday - 25 min easy run, 20 min threshold pace, 25 min easy run Friday - 30 min easy run Saturday - Long Run - 2 1/2 hours Sunday - 45 minute easy run The week started out really good. Tuesday's intervals were really great and I hit the paces I would expect for a good 10k. T