Week -7: 68 miles (oh my!)

Long runs: 15 and 11 miles.

VO2 max: Pfitzinger says 5 x 4:00 moderately steep uphill. But I've grown to like track training for VO2 max, especially because my goal race will be pancake flat. So this translates to something like 1000-1200-1000-1200-1000. McMillan lists 1000s at 3:32-3:42, 1200s at 4:18-4:30. I would probably be closer to the slower end. 600 recoveries would work well. Roughly 9 miles with a sizable cooldown.

Easy days: 11 miles each. Try two runs each, may be easier in spring break and warmer temperatures.