For those not racing this week but are sharpening for the Mill Cities Relay or another early December event, this is the final sesson of hard intervals in the plan.
It’s 1000-meter repeats..we’ve done a lot of these over the last few months but there’s a reason: 1000s demand an ideal amount of time spent at a pace designed to improve your MaxVO2 — the engine of your racing endurance. They prepare you mentally and physically for an array of road racing distances.
Q1: Long Run (if not racing)
Easy pace run, not longer than 25% of your weekly mileage level.
Q2: (IF NOT RACING THIS WEEK) Tuesday Track Workout: I Training. Last “I” workout for the season.
Warmup 1.5-2 easy plus striders
5 x 1000 at I Pace w/ 1-lap easy jogs
Warmdown 1-2 miles easy
IF RACING: Easy run if it’s a Thanksiving Day race. 3 x 1 mile cruise intervals if it’s a weekend race. Each mile at T pace with 2-minute jog between.
Q3: Threshold Training: T Run (if not racing this week)
Warm up 1-2 miles easy plus striders
15 minutes at T pace
10 minutes easy
10 minutes at T pace
Warmdown 1-2 easy
For the balance of your training week, sprinkle in easy 30 to 60-minute recovery runs, and/or cross training workouts, and rest days.