Week 3 of Phase 4 (the racing phase ) of the training plan.
The weather is pitch perfect for some weekend 5 and 10ks.
A race will supplant the I workout that is mentioned in the plans below (a race will probably feel easier).
(The Lone Gull 10k is coming up September 22 and is part of the Shamrock Grand Prix Series. Go to www.shamrockrunningclub.com/shamrock-grand-prix/ for info)
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.
IF YOU’RE RACING NEXT WEEKEND
Q2: Tuesday Track Workout: T Training
Warmup: 1-2 easy plus striders.
3 x 1-mile at T pace with 2-minute rests.
1-2 mile warm down jog
Q3: Your Q3 workout is your race
IF NOT RACING NEXT WEEKEND
Q2: Tuesday Track Workout: I Intervals
Warmup
5 x 1200 at I pace with 1-lap easy jog recoveries
1 to 2 easy jog warm down
Q3: T- Workout
Warmup
5 x 1-mile at T pace with 1-minute jog recoveries
1-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.
1-MILE TT PREP
4 weeks to the October Time Trial. For those just getting into training or back into training and want an on-tramp to a good time trial effort, meet us at the track Tuesday night for a Repetition workout below. The rest of your training should be synchronized with the mileage your’ve been doing. Talk with Tom or TJ if you’d like recommendations.
1-2-mile warmup jog with 6-8 striders
8 x 200 at R pace with half-lap jogs between
Warmdown
Fee free to contact Tom or I with any questions or post them here.