Shamrock Training

Continuing with Phase 4 (the racing phase ) of the training plan.

The weather is pitch perfect for some weekend 5 and 10ks.

A race will supplant the I workout that is mentioned in the plans below (a race will probably feel easier).

If you race the Lone Gull 10k, take a couple of easy days!

Q1: Long Run (if not racing)

Easy pace run, not longer than 25% of your weekly mileage level.

If you are aiming toward a fall marathon, you should be pretty close (f not already there) to closing out your longest runs of the season and beginning to taper down.

IF YOU’RE RACING NEXT WEEKEND

Q2: Tuesday Track Workout: T Training

Warmup: 1-2 easy plus striders.

Same as last week: 3 x 1-mile at T pace with 2-minute rests.

1-2 mile warm down jog

Q3: Your Q3 workout is your race

IF NOT RACING NEXT WEEKEND

Q2: Tuesday Track Workout: I Intervals

Warmup

6 x 1000 meters at I pace with 1-lap easy jog recoveries

1 to 2 easy jog warm down

Q3: T- Workout

Warmup

5 x 1-mile at T pace with 1-minute jog recoveries

1-mile 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.

1-MILE TT PREP

3 weeks to the October Time Trial. For those just getting into training or back into training and want an on-tramp to a good time trial effort, meet us at the track Tuesday night for a Repetition workout below. The rest of your training should be synchronized with the mileage your’ve been doing. Talk with Tom or TJ if you’d like recommendations.

Tuesday Time Trial Prep Workout

1-2-mile warmup jog with 6-8 striders

8 x 200 at R pace with half-lap jogs between

Warmdown