Lots of changes this week! My "easy" pace drops to 9:52. I'm definitely in the heart of my training. My LSD is 18 miles this week, followed by 20 miles each of the next two weeks. I have a 22 miler on May 5th before I start tapering a bit. As tough as this is, I know my training would have suffered without this great plan.
This is week nine of training. After this week, race day will be eight weeks away.
This week you’ll have two short runs, two days of rest, and an 18-mile long run. You'll have a longer marathon-pace run, and on Tuesday you’ll have your first tempo run. Your long run will stretch out to 18 miles.
Tempo runs train the muscles to use oxygen more efficiently so that you can sustain speed over a longer distance. Your tempo run should feel comfortably hard. You should feel like you're working, but not racing.
On your long run, if you feel ready, you can try picking up the pace in the final two to three miles to practice the fast finish you'll make in the race.
Sunday: Rest Day
Monday: 3 Miles Easy w/3 Strides (Pace 9:52)
Tuesday: 8 Miles w/3 miles @ Tempo (Tempo pace: 8:30)
Wednesday: Rest Day
Thursday: 9 Miles w/7 Miles @ MP (Pace 9:09)
Friday: 3 Miles Easy (Pace 9:52)
Saturday: 18 Miles LSD w/Fast Finish (Pace 9:52)
Total planned miles: 41
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