This plan (up to 12 weeks long) is designed to prepare you for the unique challenge of the relay race. You'll improve your endurance with consisting volume week to week and will fatigue-proof your legs with double runs and workouts to help you be physically and mentally prepared for your segments of the relay race For each and every run, I'll provide the exact pace range for each run/workout (integrated from the McMillan Running Calculator) and will advance the paces as you progress through ...