The midweek jog rises to 55 minutes non-stop. Easy pace throughout, the long-run rules in force: start slow, keep the stride short, drink, and let the final quarter be where the work lives. Next week this session becomes an hour.
Fifty-five easy minutes after a quicker Monday and a demanding Tuesday is a deliberate stack. The legs arrive a little tired, and jogging well on tired legs is the single most marathon-relevant skill the program can teach. Do not try to make the run feel fresh; let it feel like what it is, and keep the form honest while it does.
Slow start, even middle, steady end. Check posture every ten minutes and quieten the feet if the landings get loud. If the legs feel heavy for the first twenty minutes, keep going - that heaviness usually lifts around the half-hour mark and the run that follows is often the best part.
Fifty-five minutes at a jog, and the hour-long midweek run is now only a week away.
Make it Harder: Finish with 8 minutes at a moderate, short-sentence pace before jogging the last 2.
Make it Easier: Run 45 minutes at a jog and walk 10 briskly to complete the time.
