Wednesday, 18 July 2012

Week 4 - July 22nd - July 28th

Sun 22/07/12 (LR) Long Run 2 Hours or 14 miles
Run this over same course at same time as last week if possible
Its time on feet we need so avoid temptation to go faster to beat last week’s time.

Mon 23/07/12  (E) - 8 mi easy   
LR yesterday so Easy run today.

Tues 24/07/12 (PB) I) – Intervals 3 x 2km 7.50 – 7.40 (4.15 – 4.20 per Km) 400 mtr recovery Jog
This session is to boost lactate tolerance so keep going if tough.
Do not go 7.40 for first if you feel strong hold the faster time until last one.
For recovery keep moving. Best to do this on a track

Wed 25/07/12 (R) -        OFF
Remember you are on holidays so take today off. Remember this is probably the 4th week of marathon training so no harm resting up today.
You will not lose any fitness and sessions later in week will be tough enough.

Thurs 26/07/12 (E) – Easy 6 Mile + Strides
            After E running do 5 x 100metres strides

Fri 27/07/12 (E) – Coolaney 8km Road Race
This will be a good marker to see where we are in training.
Just do not go out too fast. Pacing will be important so be patient at the start, go out a little easy for mile 1, increase pace at 1.5 and from 2miles begin running at race paces. Last mile just give it all

Sat 28/07/12 - (I) – 10 Mi Easy

This week has 1 sessions, 8km race and LR so will stress the body, hence I suggest a day off especially with race. Saturdays run to date has been an Easy run but I think endurance is not really an issue for you so we will throw in a slightly tougher session. The LR on Sunday may feel a little tougher in the legs (or may not) but of it does no harm just be careful with pace and err the side of caution. Running on slightly fatigued legs will help develop the mitochondria and recruit other muscle fibres previously unused so this itself is good.


Always remember what each session is for and do not deviate 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.


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3 comments:

  1. paulhiggins18 July 2012 at 09:25

    Alan, saturdays track session are I presume, 6.40 to 6.50 per mile not 7.40 to 7.50. Was wondering about collaney 8k, was going to run this plus arrow 8 mile the day after. Not a good idea ??? Back on the 25th so will do both sundays and Tuesdays session on the same course as last week.

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  2. akearins19 July 2012 at 04:05

    Intervals are for 2km not miles so additional 400 metres on a mile.

    The 7.40 - 7.50 pace is slightly slower than race pace, these are estimates so if you feel you can run quicker but at a comfortable hard pace give it a go.Do not run these and be flat out at the end should feel you would able to do another one or 2 if had to.

    With race Friday do not exceed the amount scheduled.We will review this sesison on your return and carry out a session on tarck to judge your variuos training zones

    I have changed schedule to incorporate Coolaney 8km.

    Remember we are still trainng the aerobic system so these will be at the top of the range.

    I wouldnt run back to back races, Coolaney be a better one as course is a lot flatter than the 8 mile.

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  3. paulhiggins19 July 2012 at 06:42

    Sound, thought it might be abit much.

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