Monday: 11 miles in 90 minutes
Tuesday: 8 in 60, with 3x1 mile in 6:00 - 3 min. recovery
Wednesday: 8 in 60 fartlek
Thursday: 11 in 90
Friday: 0
Saturday: 9 in 60 (marathon pace, no warm-up)
Sunday: 20 in 2:45
A 10K race on Saturday (38-39 minutes) would, with warm-up and cool-down, be 9 in 60.
The Wednesday run is a fast continuous run, with about a dozen faster segments of 200-400m, a few sprints and done on rolling hills; this makes for a fairly difficult run after the Tuesday intervals.
Let's give this plan a name: Xylia.
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| Xylia B. |
4 comments:
You post photos of redheads and I post dinosaur images. We're both weird, sad creatures, Steve. At least we have each other.
At least you vary your redheads. I just stalk the internet for photos of Alan Rickman. Some of them get posted. Some I just paste in my Trapper Keeper. (I am just kidding about the Trapper Keeper part. Please don't call the FBI.)
Is this a week that should be repeated throughout the training, or a week that one should aim to be able to complete during the peak time of training, before tapering?
Man, if I could complete the two weeks you've posted here, I think I'd consider that a bigger accomplishment than breaking 3 hours!
That was a great marathon training, thanks for sharing ! It was a nice post !
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