For the sake of simplicity, I’ve combined the training suggestions into a single schedule. If you’re interested in a customized training plan, email me at tjmurphywriter@gmail.com.
This week balances two quality sessions (Tuesday track and a Saturday long run combo) with plenty of Easy (E) running to build the aerobic base and enhance recovery.
Monday
Easy Recovery
E-Pace + 4–6 light strides
Tuesday
Track Night (90-degree temps expected)
Heat-Adjusted Cruise Intervals (T-Pace) — see below for specifics.
Wednesday
Rest or Recovery (good day for cross-training)
Focus on recovery and restoration. Easy running or cross-training recommended.
Thursday
Aerobic focus
E-Pace running — 45 minutes to an hour if you have the time.
Friday
Rest day or more easy running.
Prep for the long run. Eat well and get a good night’s sleep.
Saturday
Endurance focus
Long Run at an easy pace
Sunday
Active Recovery
Easy run at a conversational pace. Like Wednesday
Tuesday Track Workout
A double-whammy here: It’s going to be hot and we’re coming off of a long winter and a cool spring. Meaning (unless you’ve been in the tropics the past 10 days) you likely aren’t heat-adapted.
In 90-degree weather, running at normal VDOT paces will spike core temperatures fast. You may recall what this feels like from your past running. I do. In my 20s I lived and trained in San Francisco. One summer (“The coldest winter I ever spent was the summer I spent in San Francisco” — Mark Twain) I flew to Iowa to visit my parents and run some races. I vividly recall how both I and my race pace fell apart in the hot, humid conditions. But a week later — after some acclimatizing, I put in a solid start-to-finish race and won a small-town 5k.
Key thing: when applying the Jack Daniels VDOT approach (or any other approach) and pace suggestions, adjust things downward a couple of notches.
(Doing your workout in the early hours of the day is also a good way to counter the heat).
I mention T-pace in the main set of intervals but using perceived exertion and running by feel is a fine way to go — and possibly the smarter way to go. It’s the stress that stimulates improvement. The time on the watch is secondary.
The Warm-Up
- 10–15 minutes of very easy jogging.
- A few light buildup sprints.
- Drink some water/sports drink.
Main Workout
5k-10k focused runners 5 x 1000-meters at T-pace (heat-adjusted). 90 seconds rest between reps.
Half/Full marathoners: 4 x 1-mile heat-adjusted T-pace with 90-second breaks between each rep.
Warm-down — light jogging and or walking for at least 10 minutes — keep heart rate on the low side. If it’s above 150 you for sure aren’t recovering.