Week 5 of Phase 4 (the racing phase ) of the training plan.
Note: Upcoming 1-mile Time Trial — This is officially scheduled for October 15 but if you have a conflict with racing or race recovery let us know! We can conduct your TT on any Tuesday night this month and help you analyze what your current fitness and optimal training paces are.
We will also be holding an All-Comers Time Trial in mid-November for anyone in the club and anyone wanting to join the club. Stay tuned for more info!
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.
4 x 1 mile at T pace with 3-minute rest between reps.
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
Classic interval workout: 6 x 800 meters at I pace with 1-lap easy jog recoveries
1 to 2 easy jog warm down
Q3: T- Workout
Warmup
20 minutes at T pace.
10 minutes very easy
10 minutes at T pace
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.