Long run: mileage of longest run in last 2 weeks + 1
TODAY IS YOUR LONG RUN: In the context of these first 14 weeks, "long run" simply means your longest run of the week. You'll always do your long runs on Day 7 of your training week. There is no specific distance requirement (except that you shouldn't exceed 12 miles). For today, take the distance of your longest run in the last 2 weeks and add 1 mile. Each week you'll add 1 mile to your long run. Stop adding when you get to 12 miles.
Shopping:
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