We’ve finished all four 6-week phases of the 2024 training plan. For those with races still on the calendar, we will continue race phase training to get your through your final events, up until the December 8 Mill Cities Relay. After that, we will take a break from the track with active recovery. Plus, Tom and I are working on an off-season training get-together that will help your prepate mentally and physically for 2025. Functional strength, mobility, and maintaining cardiovascular endurance while specifically working in different planes of motion and giving your joints and running muscles a period to rejuvenate.
RACE PEAK HOLDING PATTERN
Q1: Long Run (if not racing)
Easy pace run, not longer than 25% of your weekly mileage level.
Q2: Tuesday Track Workout: I Training
IF NOT RACING THIS UPCOMING WEEKEND
Warmup
4 x 1200-meters @ I-pace with 1 lap jog recoveries
1-mile jog warm down
IF RACING:
Warmup: 1-2 easy plus striders.
3 × 1-mile Tempo w/2 min rests
1-mile warm down
IF PEAKING FOR A MARATHON. Talk to Coach Tom and Coach TJ about an optimal workout to sync with your tapering schedule.
Q3: T- Workout (if not racing this next weekend)
Warmup: 1-2 easy plus striders.
5 × 1-mile Tempo w/1 min rests between each mile
For the balance of your training week, sprinkle in easy 30 to 60-minute recovery runs, and/or cross training workouts, and rest days.