Below is my current training plan for Rock ‘n Roll Raleigh on 04/02/2017. Mileage is all subject to change due to mentor responsibilities (may have to run longer or shorter depending on what that Saturday brings), weather, & any other awesome curve balls life decides to throw at me.
Long run: 12:00-12:30/mi
Tempo: 10:19/mi (obtained from Jack Daniels’ VDOT Running Calculator)
*Please note that I am not a professional in creating training plans & I only created this based on prior experience of my own abilities & time I am able to set aside.