Sunday August 3
long run, 16-18 miles
long run, 16-18 miles
Monday August 4
2 runs. In the morning 9 miles easy and then add on 10 x 100 m strides. The first 5 easy in trainers, the rest in spikes around mile pace. Focus on good form and turnover
2 runs. In the morning 9 miles easy and then add on 10 x 100 m strides. The first 5 easy in trainers, the rest in spikes around mile pace. Focus on good form and turnover
In the afternoon 4.5 miles very very easy
Tuesday August 5
2 runs. In the morning an easy 3 miles
2 runs. In the morning an easy 3 miles
Afternoon workout: 3 x 2 miles at 10 k pace with 4 minutes rest. The first should be comfortable into the 10k pace, then cut down a few seconds/mile for the second and then another few seconds faster/mile on the third rep
If you would rather do it a bit longer of a workout you can go about 10k pace + 15-20 seconds per mile and do 4 reps with 3 minutes rest instead!
Wednesday August 6
I like to do 1 medium long run. 12-13 miles. I made this two runs cause in the morning I ran with Pro Distance Runner Erik Sowinski, 6 miles and then 7 in the afternoon
I like to do 1 medium long run. 12-13 miles. I made this two runs cause in the morning I ran with Pro Distance Runner Erik Sowinski, 6 miles and then 7 in the afternoon
Thursday August 7
2 runs. 9 miles easy then another set of 10 strides. The first 5 easy in trainers and the rest in spikes hard at a little faster than mile pace
2 runs. 9 miles easy then another set of 10 strides. The first 5 easy in trainers and the rest in spikes hard at a little faster than mile pace
Second run 4.5 miles very very easy
Friday August 8
one run
Workout: 30 minutes at around half marathon pace. It should be relatively comfortable. Then go straight into 10 minutes about 15 seconds / mile faster, then straight into 10 minutes at 10k pace. So it should be 50 minutes of solid running. Pretty comfortable for the first 30, then 10 minutes getting hard, then the last 10 should be pretty hard. Try and stay focused and hold form
Saturday August 9
easy day of 5-7 miles. Only one run
one run
Workout: 30 minutes at around half marathon pace. It should be relatively comfortable. Then go straight into 10 minutes about 15 seconds / mile faster, then straight into 10 minutes at 10k pace. So it should be 50 minutes of solid running. Pretty comfortable for the first 30, then 10 minutes getting hard, then the last 10 should be pretty hard. Try and stay focused and hold form
Saturday August 9
easy day of 5-7 miles. Only one run
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