M4T W6

This is week six of training. After this week, race day will be 10 weeks away.

This week you'll have three days of easy running and a 9 mile run that includes 2 miles of tempo running.

Ease your pre-run stress by taking care of the logistics early in the week. Firm up your plans with running partners, and make sure you're well stocked with all the fuel, gear, and fluids you'll need. Plan to eat and get to bed early the evening before, and make sure you've cleared your schedule on the day of the run so you can rest afterward. Long runs are dress rehearsals for race day, and taking care of these issues ahead of time can go a long way toward helping you feel—and run—your best when it matters most.

Sunday - Rest day

Monday - 4 miles easy (10:35 pace)

Tuesday - Intervals - 8-9 miles
2 mile warm up
4-6 x Yasso 800 @ 4:00 with 400-meter recovery jog
2 mile cool down

This is your second session of Yasso 800s. Warm up with 2 miles of easy running. Then run 800 meters, or one-half mile in 4 minutes. Recover with 400 meters or one-quarter mile of easy running. Repeat this cycle 3-5 more times. Cool down with 2 miles of easy running.

Wednesday  - 3 miles easy (10:35 pace)

Thursday - 4 miles easy (10:35 pace)

Friday - Rest day

Saturday - LSD 9 miles w/2 miles @ tempo

5-mile warmup
2 miles @ Tempo (8:33/mile)
2-mile cooldown

Today you'll do your first miles at tempo pace. Warm up with five miles of easy running, then ramp up to your tempo pace (8:33/mile) and hold it for two miles. Cool down with two miles of easy running.

It's especially important to sandwich the more challenging workouts run with a warmup and cooldown of at least five to 10 minutes of walking and easy jogging. Warming up helps you feel more comfortable on the run and prevents injuries such as muscle pulls. Cooling down helps prevent muscle cramps.

Total planned miles 29