Training plan.

How to use this plan

Weekly structure: 3–4 easy days, one long run, and rest (or cross-train) on the others. Easy means conversational pace. Walk breaks count. If you have fewer than 8 weeks, start at the week that matches your current long-run distance and keep the taper.

• Easy runs: short, relaxed. Walk-run intervals (e.g. 3 min run / 1 min walk) are fine.
• Long run: the key workout each week. Build gradually; never jump more than ~10–15% week to week.
• Rest: full rest or easy bike/swim/yoga. Sleep matters more than extra miles.

8-week mileage outline

Sample weekly long-run target (total weekly miles in parentheses). Adjust down if recovering from injury or heat.

1. Week 1: Long 4 mi (total ~12)
2. Week 2: Long 5–6 mi (total ~15)
3. Week 3: Long 7 mi (total ~18)
4. Week 4: Long 8 mi (total ~20) — recovery-friendly midweek
5. Week 5: Long 9–10 mi (total ~22)
6. Week 6: Long 11 mi (total ~24)
7. Week 7: Long 12 mi (total ~24) — peak, then ease midweek
8. Week 8 (race week): Short easy runs Mon–Thu · Rest or shakeout Fri/Sat · Race Sunday, Nov 22 — 13.1

Race week tip: keep midweek miles short and familiar. Travel, sleep, and hydration beat last-minute volume.

Heat tips for the Florida Keys

• Train early or late when you can; November mornings are warmer than most mainland fall races.
• Practice drinking on the move — race day has water stops on course.
• Light colors, sunscreen, hat or visor. Salt loss adds up — try electrolytes on longer runs before race day.
• If humidity feels heavy, slow the pace and keep the walk breaks. Finishing strong beats forcing a pace chart.

Ready for race day

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