This is week 10 of training. You'll be moving your tempo running up to 6
miles in a 12 mile run. You'll also head to the track for a session of
Yasso 800s. The workout, which involves running half-mile repeats close
to 5-K pace, was developed by Bart Yasso of Runner's World. It's best to
do this workout at a track, but you can also do it on a treadmill or a
flat, traffic-free stretch of road.
You now have the option of running on Sunday if you feel recovered from last week's work and yesterday's long run.
Sunday - Rest Day
Monday - 4 miles easy (10:35 pace)
Tuesday - Intervals - Yasso 800s 9-10 miles
2-mile warmup
6-8 x 800 @ 4:00 with 400-meter recovery
2-mile cooldown
Wednesday - 3 miles easy (10:35 pace)
Thursday - 4 miles hills (10:35 pace)
Friday - Rest day
Saturday - LSD 12 miles w/6 @Tempo
3-mile warmup
6 miles @ Tempo (8:33/mile)
3-mile cooldown
Total planned miles 33
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