GRAND PRIX FOCUS WORKOUTS
Two key workouts for the week. Tuesday and Friday suggested. You can do either one on Tuesday night and work the second key workout in later in the week.
For this week, the key Tuesday night workout for Grand Prix-focused racers is either one of the below.
Speed: Fartlek workout 10 x 40 seconds at roughly R pace (as in fast running) with 1:20 recovery jogs between efforts. This workout improves mechanics and efficiency.
–OR–
Threshold workout: 4-6 miles at T pace with 1-minute recoveries for stamina and endurance.
Spring Marathoner key workouts:
Spring Marathon Workout: Speed Reps: 2 E + 10 x 400m R (400m jog recovery) + 2 E
Long Run: 13 miles easy is recommended, but adjust it to your current fitness and experience.