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re: Official Running Log/Marathon Training Thread
Posted on 4/14/20 at 2:11 pm to LSU Patrick
Posted on 4/14/20 at 2:11 pm to LSU Patrick
I think I figured out my eight week plan leading into July and the weekend of the Fourth:
Static:
Monday - 6 easy
Tuesday - 6 easy
Wednesday - 4 mile tempo (mile 1 at easy pace, miles 2 and 3 at fast pace (sub 8:00/mi), mile 4 at easy pace)
Variable:
Thursdays
Weeks 1 - 2 - 8 x 200m intervals with 2 minutes rest at a slow pace in between
Weeks 2 - 4 - 10x200m intervals with 2 minutes rest at a slow pace in between
Weeks 5 - 6 - 6x400m intervals with 2 minutes rest at a slow pace in between
Weeks 7 - 8 - 8x400m intervals with 2 minutes rest at a slow pace in between
Saturdays
Weeks 1 - 4 - 9 miles below race pace
Weeks 5 - 8 - 10 miles below race pace
Static:
Monday - 6 easy
Tuesday - 6 easy
Wednesday - 4 mile tempo (mile 1 at easy pace, miles 2 and 3 at fast pace (sub 8:00/mi), mile 4 at easy pace)
Variable:
Thursdays
Weeks 1 - 2 - 8 x 200m intervals with 2 minutes rest at a slow pace in between
Weeks 2 - 4 - 10x200m intervals with 2 minutes rest at a slow pace in between
Weeks 5 - 6 - 6x400m intervals with 2 minutes rest at a slow pace in between
Weeks 7 - 8 - 8x400m intervals with 2 minutes rest at a slow pace in between
Saturdays
Weeks 1 - 4 - 9 miles below race pace
Weeks 5 - 8 - 10 miles below race pace
Posted on 4/14/20 at 2:34 pm to Tornado Alley
Looks good. I would split your interval and tempo workouts up more though. You want to recover between them to get the full benefit and avoid injury. If you are going to do intervals on Thursdays, then do your tempo run on Mondays. That way your schedule is hard/easy/hard/easy/rest/hard/rest
This post was edited on 4/14/20 at 2:36 pm
Posted on 4/14/20 at 9:00 pm to Tornado Alley
The program I'm on follows this basic structure, with the change Patrick mentions re: spacing between tempo and interval workouts. It's worked well for me so far, helping me regain some of the fitness I lost after a long layoff.
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