Sun (LR) Long Run 14 miles
Mon (E) - 7-8 mi easy
LR yesterday so Easy run today.
Tues (E + Mar pace Strides) 6mi Easy - 2 mi @ target marathon pace
30 seconds x 10 Strides
Run the 6 mile first.Take break between easy running (6 miles + 2 miles
mar pace) before strides.
At 5.5 mile gradually start changing pace towards marathon pace.
At 6 mile run at target pace,try and get this on flat surface even and out
and back mile.Essential try and keep pace at target pace + - 5 seconds.
If get and out and back check pace at half mile marks.
If you feel very tired at the end shorten strides to 100 metres.
Strides are not all out sprintes focus on getting legs turned over &
running comfortably
Between strides very slow jog back.
Stretch after
Wed (R) - 40 - 50 minute Recovery Run
Thurs (E) - 60 minutes Easy Run
Fri (Fartlek) - 20min easy running then 10 x 1 min @ 5km effort with 1min recovery jog
Keep these at correct pace,try and be as consistent in all with times,avoid temptation to go faster.
Do not go flat out because only 1 minute run comfortable @ current 5km pace (5:57 per mi)
These get harder as they progress so be careful with early pace.
Purpose: Builds speed
Sat - (E) - 60-80minutes Easy run
Mileage increase only needs to be 10 - 15% weekly
Always try and remember what each session is for and do not dedicate from it e.g recovery run is to recover so do not stress the body by going hard this day.Easy days are easy again do not go faster than paces required.
I have put in some days based on times rather than miles, but record distances and we can use again later in training. This is not set in stone and can be changed to suit.
Be careful of hydration if running in heat and always rehydrate and eat well afer runs to fully recover.
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