Key workouts for the week. Add easy runs, strength work, and crosstraining to fill it out.
If you are training for a spring marathon and would like workout suggestions specific to your ability, experience and goals, send me an email at tịmurphywriter@gmail.com.
Q1: FARTLEK/SPEEDWORK (TUESDAY NIGHT 5:45 AT BURLINGTON HS)
Working on V02max power and your speed mechanics.
2 miles easy warmup
Striders
3 x 3-minutes hard (I pace) with 2-minute jog recoveries
4 x 2-minutes hard pace) with 2 minute jog recoveries
2 miles easy warmdown
Q2: THRESHOLD WORK
Stamina and both mental and physical endurance.
1-2 miles easy
Striders
3 miles T-pace (comfortably hard) Jog 4 minutes
4x 200 fast (R pace) with 2-minute recoveries.
1-2 miles easy
Q3: LONG RUN
No more than 1/3 of your weekly mileage. Run at an easy pace one you are able to hold a conversation with the entire time. Both an endurance building workout and a recovery workout.