Day 1:
Today is a hills
workout of 6
miles. A good
start to the
week. Ensure
that your pace
delivers a
moderate effort
at best.
Stretch.
Day 2:
An easy paced
run of 6 miles
only is on the
schedule today.
This should feel
like almost a
day off.
Day 3:
A speed workout
of 5 miles is
scheduled today
after a break of
several weeks.
This is meant to
remind you of
the importance
of pace.
- After
the warm-up,
start with a
400, then do one
800 and reach
the top of the
ladder with one
1600 and back
down with
another 800
followed by a
400.
- The rest
of the distance
may be used for
cool down. Also
note that
instead of
jogging between
sets, stretch
and rest for a
maximum of one
minute between
sets.
Day 4:
An easy 10 miles
today. Keep this
as an easy day
because of your
long one this
week.
Day 5:
Rest day. You
may be ready for
it, but do your
stretching at
least. Carbo
Loading type
dinner will help
you tomorrow.
Day 6:
The LSD run is
another 20 miler
this week.
Consider
factoring in a
few walking
breaks
coinciding with
your hydration
replenishment.
Above all keep
the pace easy.
Time for some
comfort food and
a warm bath
after you have a
good light
stretching
session.
Day 7:
The recovery run
is 8 miles easy.
Almost goes
without saying.
Light stretching
before, during
and after would
not hurt.
