We fly back to Hawaii on Wednesday. Thursday through Saturday I will be at a music workshop with our church and we have a concert on Sunday night. I'm already planning to skip intervals this week - the weather is too beautiful here for me to not get in a trail run. Hills are speed work in disguise, right? Pretty sure this plan will not resemble my actual life this week at all!
This is week three of training. After this week, race day will be 13
weeks away. Most of your runs will be similar to last week, though your
long run will inch up to 12 miles.
Sunday - Rest day
Monday - 3 miles easy (10:35 pace)
Tuesday - Intervals - 8 miles
2-mile warmup
3x400 @ 1:56 pace with 200 easy run rec.
3 x Yasso 800 @ 4:00 with 400m easy run rec.
1x400 @ 1:56 pace with 200 easy run rec.
2-mile cooldown
Wednesday - 3 miles easy (10:35 pace)
Thursday - 4 miles easy (10:35 pace)
Friday - Rest day
Saturday - LSD 12 miles (10:35-10:50 pace)
Total planned miles 30
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