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TODAY, DO AN OVERDISTANCE (OD) HIKE FOR 150 MINUTES AT LEVEL 1 INTENSITY: Change the tempo a bit here and go for a hike instead of a run today. Make it a family outing, if appropriate, and enjoy the scenery along the way. If it takes longer than 80 minutes, don't worry; you can handle the extra by now. And skip the tempo speed bursts this week, hard to do in hiking boots. Use these long OD sessions to practice eating and drinking on the go. Plan on having 1-2 water bottles per hour and about 200kcal of food per hour of exercise, this will keep you going strong for the distance.
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