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Build · Week 22~28 mi

Raise threshold & VO₂max

10 × 45 s hill repeats · 7 × 800 m hard

1
Mon
Easy run

Easy Run + Legs + Core

5 mi easy, then legs & core

Open workout
2
Tue
Hills

Hill Repeats

10 × 45 s hill repeats

Open workout
3
Wed
Easy run

Recovery Run + Arms + Core

4 mi very easy + arms & core

Open workout
4
Thu
Intervals

Intervals (VO₂max)

7 × 800 m hard

Open workout
5
Fri
Strength

Legs + Core

Squat-pattern strength + core

Open workout
6
Sat
Long run

Long Run

9.5 mi relaxed

Open workout
7
Sun
Rest

Rest / Mobility

Full rest or gentle mobility

Recovery
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