This is week four of training. After this week, your race will be three months away.
This
week will follow a similar pattern as last week, with two to three easy
runs and two days of rest. Your long run will drop back to 10 miles to
give you a chance to recover form the mileage buildup so far.
Sunday - Rest day
Monday - 3 miles easy (10:35 pace)
Tuesday - Intervals - 8 miles
2 miles of easy running
2x400 @ 1:56 pace with 200 easy run rec.
1x800 @ 3:55 pace with 400 easy run rec
1x1200 @ 5:52 pace with 400 easy run rec.
1x800 @ 3:55 pace with 400 easy run rec.
1x400 @ 1:56 pace with 200 easy run rec.
1-2 miles easy running
Continuing with the theme of "Tuesday is interval day", you'll start to
extend the distance that you run at pace. The pace suggested is relative
to your goal marathon time so please resist running any faster. You
want to finish each of these workouts STRONG and you must realize that
future Tuesday workouts will add more and more distance.
Wednesday - 3 miles easy (10:35 pace)
Thursday - 4 miles hills (10:35 pace)
Friday - Rest day
Saturday - LSD 10 miles (10:35-10:50 pace)
Total planned miles 28
Those intervals look complicated! Too much thinking for me...
ReplyDeleteThey're pretty easy to keep track of if my watch is setup correctly. It shows how much distance I have left in the current interval. I try to think in multiples of 400, too.
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