Monday - 5 miles easy with Drills and Strides Tuesday - 10 miles - glycogen depletion - take on no carbs during the run - water only. Start easy for the 1st 5 miles then get progressively faster for the next 5 - no faster than marathon pace. At the finish of the run get your recovery fuel in ASAP (sports drink with electrolytes & carbs) Wednesday - 6 miles recovery Thursday - 10 mile hilly run. Pick a course that rolls...3 mile warm-up..then for the next 5 miles alternate MP pace over the hills - i.e. - run pace for 10 minutes recover for 2 minutes...so that you are going MP up/down the hills...final 2 miles recover Friday - off Saturday - 16 miles Sunday - 8 miles Total for the up comingweek = 55 Tonights 5 @ easy (8:54, 8:18, 8:24, 8:09, 7:48) felt super fresh
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