This is week four of training. After this week, your race will be three months away.
This week will follow a similar pattern as last week, with two to three easy runs and two days of rest. Your long run will drop back to 10 miles to give you a chance to recover form the mileage buildup so far.
Sunday - Rest day
Monday - 3 miles easy (10:35 pace)
Tuesday - Intervals - 8 miles
2-mile warmup
2x400 @ 1:56 pace with 200 easy run rec.
1x800 @ 3:55 pace with 400 easy run rec
1x1200 @ 5:52 pace with 400 easy run rec.
1x800 @ 3:55 pace with 400 easy run rec.
1x400 @ 1:56 pace with 200 easy run rec.
1-2 miles cooldown
Continuing with the theme of "Tuesday is interval day", you'll start to extend the distance that you run at pace. The pace suggested is relative to your goal marathon time so please resist running any faster.* You want to finish each of these workouts STRONG and you must realize that future Tuesday workouts will add more and more distance.
*This sentence kinda makes me laugh! I'll be lucky to run these distances as fast as suggested, pretty sure I won't go faster!
Wednesday - 3 miles easy (10:35 pace)
Thursday - 4 miles hills (10:35 pace)
Friday - Rest day
Saturday - LSD 10 miles (10:35-10:50 pace)
Total planned miles 28
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