This week is really the meat of your training program, regardless for which race you are training. Push yourself this week to run a little faster. Try to shave time off your long run. Don’t be afraid to take walking breaks if you need to.
Recovery is an essential part of your training program. You will be at greater risk for injury without proper recovery time planned in your training.
A day off each week helps to replenish glycogen stores, increases strength and reduces fatigue.