The Samantha’s Harvest 5k Grand Prix and Lucky Shamrock Race is coming up soon on Sunday June 9. We recommend that before a race, you go for 2-3 days of no faster than E pace. This includes the option of not running at all on these days.
Sunday Long Run
Q1 (Quality workout 1)
Long Run at easy pace* or “E” pace
(25% or less of your total weekly mileage)
Include 6 x 20-40 second striders
Monday Easy Run
E-pace* run (30-60 minutes E pace)
Tuesday Track Night
Q2
Repetition** Running (or R-pace)
1-2 E-pace (easy running) plus warmup striders
4 × 200-meters R pace w/200 jg
4 × 400-meters R w/400 jg
4 × 200-meters R w/200 jg
1-2 easy
(R pace is roughly the pace of your 1-mile PR speed)
Wednesday Easy Run
Easy Run (30-60 minutes E pace)
Thursday Tempo Night
Q3 T or Threshold/Tempo Running***
2 miles easy
6 warmup striders — 20 to 40 seconds each
1 mile at T pace
Jog or walk 1 minute
1 mile at T pace
Jog or walk 1 minute
1 mile at T pace
Jog 1-2 miles for recovery
Friday Easy Run
Easy run 30-60 minutes plus
Saturday Easy Run
Easy run 30-60 minutes plus
* E stands for Easy Pace
** R or Repetition Pace
***T or Threshold Pace