Final Week of the Phase 4
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.
Week 5 of Phase 4 (the racing phase ) of the training plan.
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.
Q1: Long Run (if not racing)
Easy pace run, not longer than 25% of your weekly mileage level.
Marathoners should be dialing down their long runs according to their race date. Last truly long run optimally performed 3 or 4 weeks out. 90 minutes easy is a good longish run one week before your race.
Q2: Tuesday Track Workout: T Training
1-Mile Time Trial Option— Thorough Warm-up and 1-mile Time Trial. You can schedule this for an upcoming Tuesday if this week doesn’t work for you.
Track Workout Option: Optimal for those racing a Fall Marathon in the next couple of weeks (including this weekend)
Warmup: 1-2 easy plus striders.
3 × 1-mile Tempo w/2 min rests
1-2 miles easy jog
Q3: I- Workout (if not racing this next weekend and no marathon in your plan)
Warmup
4-5 x 1000-meters @ I-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.