STEP ONE: Determine weekly mileage -Example beginner week 3 = 20 miles
STEP TWO: Determine Long slow distance day by * weekly total by .2. - Example 20*.2 = 4
STEP THREE: Determine the other 5 days mileage total. 1. 20-4(LSD) = 16 and then 2. 16/5 = 3.2
So your week looks like this.
Sunday - Rest
Monday - LSD 4 miles
Tuesday - 3.2
Wednesday - 3.2
Thurday - 3.2
Friday - 3.2
Saturday - 3.2
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Try to hit your mileage goals for each week. If it feels like it is to easy or to hard revamp what tier you should be in. Be consistent, that is the key. Keep in mind that mileage will increase and get harder as the season progresses.
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