This is week three of training. After this week, race day will be 13 weeks away. Most of your runs will be similar to last week, though your long run will inch up to 12 miles.
Sunday - Rest day
Monday - 3 miles easy (10:35 pace)
Tuesday - Intervals - 8 miles
2-mile warmup
3x400 @ 1:56 pace with 200 easy run rec.
3 x Yasso 800 @ 4:00 with 400m easy run rec.
1x400 @ 1:56 pace with 200 easy run rec.
2-mile cooldown
Run two miles easy to warm up. Then run 400 meters in 1 minute and 56 seconds and then run easy for 200 meters. Repeat that 2 more times. Now run 800 meters (or a half-mile on the road) in 4 minutes. Run easy for 400 meters or one-quarter of a mile. Repeat the cycle 2 more times. Follow that with one more 400 meters in 1 minute, 56 seconds. Cool down with two miles of easy running.
Wednesday - 3 miles easy (10:35 pace)
Thursday - 4 miles easy (10:35 pace)
Friday - Rest day
Saturday - LSD 12 miles (10:35-10:50 pace)
Total planned miles 30
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