Getting down to the wire of Phase 3. This week we’re throwing in a little zip to the Tuesday track workout with a cut-down workout.
Here are the recommended key workouts for the week. Feel free to build them into your personal schedule.
Q1: Long Run
At a your E-pace (easy pace), 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.
Q2: Tuesday Track Workout: Cut-Down Intervals
Warmup: 1-2 easy plus striders.
Intervals at I-pace…feel free to speed things up as the intervals get shorter.
1600 meters
Jog 400
1200 meters
Jog 400
1000 meters
Jog 400
800 meters
1-2 mile warm down jog
Q3: Threshold Pace Workout
T-pace (threshold pace) focus.
Warmup jog 1-2 miles. Striders.
5 × 1-mile at T-pace with 1-minute rests
1 to 2 easy jog warm down. Optional: throw in another set of striders.
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.