We are rounding the corner in Phase III.
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
6 x800-meters with 400-meter jog recoveries between each interval.
1-2 mile warm down jog
Q3: Threshold Pace Workout
T-pace (threshold pace) focus.
4 miles total at your T-pace. Great workout for marathoners.
1 mile easy — throw in a few striders at the end (whatever you need to ramp up to your T-pace)
1-mile T pace. Then 2 min rest.
2 miles T-pace. Then 1 minute rest.
1-mile T pace.
3-minute rest/jog
4 × 200 Repetition pace with 200-meter jog
1-mile
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.
Fee free to contact Tom or I with any questions or post them here