AUGUST 25 TO AUGUST 31

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.