Last week of Phase 3! Next week we begin the final phase for the season, Phase 4, the racing phase.
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: 800s
Warmup: 1-2 easy plus striders.
Intervals at I-pace
6 x 800 meters with 2-minute jog recoveries
1-2 mile warm down jog
Q3: Threshold Pace Workout
T-pace (threshold pace) focus.
Warmup jog 1-2 miles…throw in some striders in the latter half of the warmup to prep for T-pace.
Steady 3 miles T-pace followed by 4 x 200 at R pace with 200-meter jogs between
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.