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Split Runs in Full Plan ... optional?

Sheila LeardSheila Leard
in Announcements 🎙
Full plan week 14. Not sure if I missed something. Is the split run optional? In other words the prescribed 120 minutes can be split or run as written. The longest run in the plan is 3 hours. Thanks.

Run:  Long 120 minutes
Choose Your Ability Level:  
  • Level 1: 1 mile @ Zone 3; Remainder @ TRP.
  • Level 2: 1.5 miles @ Zone 3; Remainder @ TRP.
  • Level 3: 2 miles @ Zone 3; Remainder of the run @ TRP.

Coach Notes: Complete Long Run 
• We start at TRP, which is your goal pace on race day (get used to it!). This is 6 miles for a Full, then we build into Zone 2 for the main part of the workout (duration depends on how long it takes you to run the first 6 and how much time is required for the final push) to raise the effort level as things will get hard on race day. 
• If you can run faster than 6 miles in an hour, you can choose to extend the TRP time OR the Zone 2 Main Set Time based on your fatigue.
• You will finish with an optional final push -- no higher than Zone 3 -- to simulate the final push to the line. If you are fatigued, you can insert some 30" walking breaks every 2 miles. 
• Nutrition executed as you plan on race day. 
• More split run info here.

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