And now things get real! My first 20 miler is planned this week...
This is week nine of training. You will have the option of running 18-20
miles on your long run. The fitness you've gained over the last 8 weeks
may just surprise you with how strong you are. Plan an 18 mile run with
a 2 mile option toward the end. If 18 miles has you a bit tired or if
it's a hot humid day that has you feeling dehydrated, stop there. If on
the other hand, you are feeling good, carry on to 20.
Sunday - Rest Day
Monday - 4 miles easy (10:35 pace)
Tuesday - Intervals - 8-9 miles
2 miles easy running
1x400 @ 1;56 pace with 200 easy run rec.
1x800 @ 3:55 pace with 400 easy run rec.
1x1 mile(1600) @ 7:50-8:00 pace with 800 easy run rec.
1x800 @ 3:55 pace with 400 easy run rec.
1x1 mile @ 7:50-8:00 pace with 800 easy run rec
1-2 miles easy running
Wednesday - 3 miles easy (10:35 pace)
Thursday - 4 miles easy (10:35 pace)
Friday - Rest day
Saturday - LSD 18-20 miles (10:35-10:50 pace)
Total planned miles 40
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