k18 is as follows, all volume completed on the mill:

Tuesday 1Apr:  1 mile w/u 6miles alternating halves at 6:20 and 5:20 pace c/d to run out the hour, 9.15 miles total.

Wed:  1 mile w/u 10 miles at Marathon pace (6:20) c/d to run out the 80 minutes for a total of 12.08

Thursday 3Apr:  6 miles easy

Saturday 5Apr:  1mile w/u 1mile c/d and 12 miles at Marathon Pace (6:20) for a total of 14miles.

 

Total for week:  41.23 miles in 4 efforts