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TODAY, RUN 3-5 ONE-MILE REPEATS (11 miles total): Today we're introducing a new training technique, "mile repeats," a series of 1-mile runs to help make your legs and feet more efficient. Try to run each mile in about 10 minutes, 21.2 seconds, which is about 20 seconds faster than you want to run in the race itself. If the day is warm, you have to slow down: 18 seconds faster per mile instead of 20 if the temperature is 65 degrees, 15 seconds faster if it's 70 degrees, 12 seconds per mile if it's 75 degrees, 9 seconds per mile if it's 80 degrees, and 5 seconds faster if it's 82 degrees. Above 85 degrees, don't do the mile repeat session; wait for a cooler time. Walk 400 to 600 meters after each mile, or more if you need to.
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