DAY 17:

Workout Description: Technical Day 

Total Duration:
N: 45 minutes
I: 75 minutes

Choose a steep route that allows you to work on similar grade and footing to your race. Focus on both your uphill AND downhill technical running today.
Goal average feet of total gain AND loss per mile today is around: 650-800 ft/mile

N: Complete at easy to moderate effort
I: Complete at moderate to hard effort

Coaches Notes: A lot of people make the mistake of only focusing on the uphill portions of their fitness. Downhilling takes a lot of practice, requires a lot of resiliency, and can make or break your race so make sure to get some technical downhill in on these days as well.