Exactly three months from today, December 14th, is the Honolulu Marathon!
This is week four of training. After this week, race day will be 12
weeks away.
You'll have three easy runs, one day on hills, and one day of rest. Your
long run will drop back to 10 miles so you can recover from the mileage
buildup so far.
On Wednesday, you’ll do a one-mile time trial. A time trial can help you
track your fitness and set realistic race goals.
It's best to do this at a track, because it's flat and provides the most
accurate measurement of distance. If you don’t have access to a track,
you can do your trial on a one-mile stretch of road.
Sunday: Rest Day
Monday: 4 Miles Easy (pace 10:04)
Tuesday: 5 Miles Hills (no planned pace)
Wednesday: Time Trial
Thursday: 4 Miles Easy (pace 10:04)
Friday: 4 Miles Easy (pace 10:04)
Saturday: 10 Miles LSD (pace 10:04-11:04)
Total planned miles: 28
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