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Peak · Week 54~26 mi

Taper & race-pace touches

4 × 1 mi @ goal effort · 5 × 400 m hard

1
Mon
Easy run

Easy Run + Legs + Core

4.5 mi easy, then legs & core

Open workout
2
Tue
Intervals

Goal-Effort Reps

4 × 1 mi @ goal effort

Open workout
3
Wed
Easy run

Recovery Run + Arms + Core

4 mi very easy + arms & core

Open workout
4
Thu
Intervals

Intervals (VO₂max)

5 × 400 m hard

Open workout
5
Fri
Strength

Legs + Core

Squat-pattern strength + core

Open workout
6
Sat
Long run

Long Run

8.5 mi relaxed

Open workout
7
Sun
Rest

Rest / Mobility

Full rest or gentle mobility

Recovery
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