This is week 13 of training. After this week, race day will be just
three weeks away. You will up your Yasso 800's to one mile repeats and
complete your last long run of 20-22 miles.
Sunday - Rest Day
Monday - 4 miles easy (10:35 pace)
Tuesday - Intervals - 10-12 miles
2 miles easy run
4-5 x 1 mile(1600) @7:50-8:00 pace with 800 easy run rec.
1-2 mile easy run
Today's quality workout will be a series of 1 mile repeats. This is a difficult workout but you are fit and ready for the task. **If you are on pace through 4, add the 5th. If you're starting to slow down, stop at 4.
Wednesday - 3 miles easy (10:35 pace)
Thursday - 4 miles easy (10:35 pace)
Friday - Rest day
Saturday - LSD 22 miles (10:35-10:50 pace)
Just focus on finishing. Remember, this is your last long run. When you
finish, it's tapering time. Many runners mistakenly take advantage of
their well earned fitness and run this last long run too fast. DO NOT
make that mistake, save that effort for race day.
Total planned miles 43
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