This is week 15 of training. After this week, race day will be one week
away. From here you'll have all easy miles and rest. This week you'll
really start to feel the effort drop off, as you have three easy, short
runs and two days of rest, and your long run will be just 8 miles.
You'll hit the track for one last last set of Yasso 800's. As tough as
it may be, resist the temptation to do more—you've done all the hard
work of training to get fit. Now's the time to let your body adapt to
the training stresses so that you can show up to the starting line
strong, energized, and ready to run your best. Today you have the option
of resting or running easy.
Sunday - Rest Day
Monday - 3 miles easy (10:35 pace)
Tuesday - Intervals - 10-11 miles w/8 x Yasso 800
2-mile warmup
6-8 x Yasso 800 @ 4:00 with 400-meter recovery jog
2-mile cooldown
After a two-mile warmup, run 8 x 800 meters with 400-meter recovery jogs in between. Cool down with two miles of easy running. The total distance for the day should add up to about 10 miles.
Wednesday - 3 miles easy (10:35 pace)
Thursday - 4 miles easy (10:35 pace)
Friday - Rest day
Saturday - LSD 8 miles (10:35-10:50 pace)
Total planned miles 26
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