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TODAY, RUN 8-10 MILES: On Day 2 of your training week, you'll be doing form work. As part of your 8 to 10 mile total today, include form accelerations. Do them as follows: (1) Warm up with at least 10 minutes of slow jogging. (2) Stop and shake your shoulders, arms, and head until they feel relaxed. (3) Take a deep breath, exhale, and keep your chest forward. (4) Push your hips forward with your hands on your butt. (5) Roll off on your toes and spring off. (6) Run 4 to 8 times this way.
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