We are continuing in Phase 3 of the training season approximately 12 weeks from the October 15 Time Trial — the peaking date our general program is working toward.
Phase 3 and phase 4 are both excellent phases to race in. Supplanting either your I workout or T workout with a race is a great way to keep things fresh and moving in the right direction.
As previously mentioned, “I” workouts will trigger adaptations that increase the heart’s ability to pump blood, the lungs’ capacity to take in oxygen, and the muscles’ efficiency in utilizing oxygen. These adaptations collectively enhance aerobic capacity, allowing you to sustain a faster pace for longer durations.
These workouts incorporate longer intervals — typically aiming for bouts of 3 to 5 minutes — with tightly controlled rests.
We will be striving to work very close to VO2max (and maximum heart rate), with a work-to-rest ratio that optimizes this purpose.
The weather for Tuesday looks fairly decent for a challenging track workout. That said, be sure to scale to your current fitness level.
Here are the recommended key workouts for the week. Feel free to build them into your personal schedule.
Q1: Long Run
Easy pace run, not longer than 25% of your weekly mileage level. If you are working toward a fall marathon, you should be incrementally increasing your long run every other week, alternating your long runs with 5k-10k races or shorter long runs. As runs build toward the 2-hour-plus level, recovery is the priority.
Q2: Tuesday Track Workout
Warmup: 2 easy plus striders
6 x 800-meters with 3-minute recoveries between each interval.
Warm down: 1 to 2-mile jog warm down
Q3: Threshold Pace Workout
T-pace (threshold pace) focus. Best to perform this on the road or flat trail rather than the track.
1-2 miles easy
2 x 12 minutes at T pace w/1 min rest between the intervals.
1 to 2-mile jog warm down
For the balance of your training week, sprinkle in easy 30 to 60-minute recovery runs, and/or cross training workouts, and rest days.