We are continuing in Phase 3 of the training season and approximately 11 weeks from the October 15 Time Trial — the date our general program is working toward.
As previously mentioned, “I” workouts will trigger adaptations that increase the heart’s ability to pump blood, the lungs’ capacity to take in oxygen, and the muscles’ efficiency in utilizing oxygen. These adaptations collectively enhance aerobic capacity, allowing you to sustain a faster pace for longer durations.
We will be striving to work very close to VO2max (and maximum heart rate), with a work-to-rest ratio that optimizes this purpose.
(Note: For those who are new to the Shamrock program, or coming off of an injury layoff, we’ll have an optional track workout waiting for you with a mix of interval lengths that will help you get back in the groove and have some fun at the track.)
Here are the recommended key workouts for the week. Feel free to build them into your personal schedule.
Q1: Long Run
Easy pace run, not longer than 25% of your weekly mileage level. If you are working toward a fall marathon, you should be incrementally increasing your long run every other week, alternating your long runs with 5k-10k races or shorter long runs. As runs build toward the 2-hour-plus level, recovery is the priority.
Q2: Tuesday Track Workout: Intervals
Warmup: 1-2 easy plus striders
If your 5K PR is 21-flat or faster (or a VDOT of 47 or higher), this is your workout:
4 x 1200-meters with 3-minute jog recoveries between each interval.
1-2 mile warm down jog
If your 5k time is above 21 minutes, perform 4 x 1000 rather than 1200 so that you can target the optimal amount of time spent working close to your VO2max. So it looks like this:
4 x 1000 with 3-minute jog recoveries.
Warm down: 1 to 2-mile jog warm down
Q3: Threshold Pace Workout
T-pace (threshold pace) focus.
1-2 miles easy
4 × 1-mile at T-pace with 1 minute rests between intervals
1 to 2 easy jog warm down
For the balance of your training week, sprinkle in easy 30 to 60-minute recovery runs, and/or cross training workouts, and rest days.