RUN : LSR : 10 miles
WARM UP - if needed and not part of a brick or continence of workouts
5 minute warm up at HR 120 or less
Dynamic stretch - see below for examples
MAIN SET - 10 Miles
Run at Zone 2 for 6 miles. Target heart rate is 145-155 bpm. Adjust speed to be even and try not to walk to get heart rate down. Start thinking about aid stations, when you will hit them, will you walk and get fluids, walking breaks, run the entire race. Practice race day strategies.
For the last 4 miles, run at goal race pace. If goal is heart rate in zone 2, run with that. If goal is 8 min/mile pace, run at that.
COOL DOWN
5 Minutes at HR 120 or less.
Static stretch.