Training

Monday:

  • 16 miles flat on river trail

Tuesday:

  • Running intervals (2 minutes at 5:30 mins/mile, 2 minutes 10:00 mins/mile, repeat 4-6 times
  • Upper body lift (chest, triceps, biceps)

Wednesday:

  • 16 miles flat on river trail

Thursdays:

  • No running
  • Upper body lift (back, shoulders, traps)
  • 45 minute abdominal workout

Friday:

  •  16 miles flat on river trail

Saturday workouts:

  • Mountain run at Delaware Water Gap (4-6 hours about 8000ft gain every 6 hours of running)
  • 50k walk with 30 pounds strapped onto body/in backpack
  • 5k every hour on the hour for 8-12 hours (good for testing foods)
  • Long run 20-30 miles with no elevation change

Sunday: Rest