Week 5 - July 29th – August 4th (14 Weeks)

Coming into this training you already had many months running and good long runs so you weren’t starting from scratch and had done speed sessions so the body should be well able for the quicker workouts.

So after a good 4 weeks training and last week had 3 sessions and Long Run this week will be used to consolidate this training with a decrease in effort mainly composed of easy runs at varying pace.

Sun 29/07/12 (LR/M pace) Long Run 14-16 Miles

Mileage is never an issue its pace that will hurt you so keep this pace for run in lower ranges after yesterday’s session

Run normal LR pace for 6 miles then at 6.5 change pace to Marathon target race pace for 6 Miles. Final miles back to LR pace.
Try and get the M pace miels on flat road for practice pacing.

Mon 30/07/12 (R) – OFF (Take this off as travel and LR may catch up on you)

        
Tues 31/07/12 (E)– 6 Mi Easy

Wed 01/08/2012 (R) – 8 Easy           

Thurs 02/08/12 (E) – 10 Miles

Fri 03/08/12 – (PB) Pace Booster 70 minutes

This session is to try and practice pacing and gradually may raise lactate.

THIS IS NOT A TEMPO RUN.

Pace is comfortably hard.

Its begins with 15- 20min Warm Up (slower than Easy pace) then run at a pace 50-60 seconds slower than current 5 km pace (6:53 / 7:03) for 40 minutes.

Do not go straight into the faster pace as it’s our first time running this session so control pacing if you like only increase pace every 15 minutes gradually.

Running at 7:03 or 6:53 pace will give us the exact same effect we are looking for, go out hard and if you are tired in middle and can’t control pace will screw up session. WE NEED TO PRACTICE PACING THIS IS THE SESSION TO DO IT

Best outcome will be even pace even at slower range.

Sat 04/08/12 (E) – 7 Miles easy