I am going to shift everything at least a day this week so I have a little more time to recover from yesterday's long run. I am SO sore! That downhill running is no joke. We also have a big church event on Thursday and Friday nights, so I may do my long run on Sunday. It's my training, so I get to make changes that work for me ;)
This is week eight of training. After this week the race will be eight weeks away.
This is the final buildup of mileage and intensity before the taper. You'll have four easy runs and a tempo run. Your long run will be 10 miles with tempo.
Sunday - Rest day
Monday - 4 miles easy (10:35 pace)
Tuesday - Intervals - 7-8 miles
2 miles easy running
10x400 @ 1:56 pace with 200 easy run rec.
1-2 miles easy running
You began this program with 8 x 400 and today we're returning to those 400's but adding 2. You should find that this workout is actually well within your comfort zone. Stick to the paces, don't make the mistake of going faster and enjoy. {Enjoy? Well... I enjoy intervals when they're DONE!}
Wednesday - 3 miles easy (10:35 pace)
Thursday - 4 miles easy (10:35 pace)
Friday - Rest day
Saturday - LSD 10 miles w/3 @tempo (8:33 pace)
3-mile warmup
4 miles @ Tempo (8:33/mile)
3-mile cooldown
Mix this run with easy and tempo running by following this pattern. Run 3 easy miles, pick it up to your 8:33 tempo pace for 4 miles and then slow it down for the last 3 miles. This run may actually feel a bit difficult, you've done some good quality this week and your legs may still be a bit sluggish from that. No worries, tomorrow's a day off.
Total planned miles 29
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