This week starts Phase 4 of the training plan. The purpose of Phase 4 to get you “race ready.”
It will not as be as demanding as Phase 3, in particular because there’s less “I” training.
The main emphasis will be on T (Tempo) workouts. R and I workouts will be involved in the schedule as well but not like they were in the past (Phase 2 was heavy with R workouts and Phase 3 with I workouts).
Q1: Long Run
Easy pace run, not longer than 25% of your weekly mileage level.
If you are aiming toward a fall marathon, you should be pretty close (f not already there) to closing out your longest runs of the season and beginning to taper down.
Q2: Tuesday Track Workout: T Training
NOTE: I’ve been trying to find the right website that lets me know what events are happening at the Woburn High Track so we don’t collide with a game. Haven’t found that yet. If there is a game, this workout will be doable in the roads and paths within the Woburn High grounds. The sidewalk along the cemetery is good too. In fact, there’s a case to be made to opt for the roads for this workout. Less turns and strain on the body.
Note from Tom: Aside from the option of the track, here are three additional course options:
- “Cemetery Loop” 0.93 mile loop around the cemetery just down the street https://connect.garmin.com/modern/course/306316476
- “Butternut Squash” 0.63 mile loop around the high school https://connect.garmin.com/modern/course/306316693
- “Salem, Wildwood, Mishawum, & Beach” 3.44 mile loop on the roads https://connect.garmin.com/modern/course/306317020
Warmup: 1-2 easy plus striders.
If racing next weekend: 3 x 1-mile at T pace with 1-minute rests.
If not racing this weekend 4 x 1-mile at T pace with 1-minute rests
1-2 mile warm down jog
Q3: Intervals on the road (if not racing)
If racing this coming weekend, easy 30-60 minute run with sliders.
If not racing this weekend:
1-2 miles easy warmup plus striders.
6 x 3-minutes at I pace with 3-minute recoveries.
1 to 2 easy 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.
Need to calculate or re-calculate your training paces? Use the VDOT calculator.https://vdoto2.com/calculator