Week 4 of Phase 4 (the racing phase ) of the training plan.
The weather continues to be optimal for some weekend 5k and 10ks.
A race will supplant the I workout that is mentioned in the plans below (a race will probably feel easier).
Q1: Long Run (if not racing)
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.
2 x 2-mile at T pace with 3-minute rest between.
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 meters at I pace with 1-lap easy jog recoveries
1 to 2 easy jog warm down
Q3: T- Workout
Warmup Jog with striders
2 x 2-mile at T pace with 3-minute rest between.
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.