Week 3 - August 19th
The Workout
Marathoners: Progression Workout:
4 miles continuous on the track – start at 30 seconds off ½ marathon pace
And run 10s faster each mile finishing at ½ marathon pace.
EXAMPLE: if your ½ marathon pace is 7:00, you would run your first mile in 7:30, then 7:20, 7:10 and finished at 7:00
Middle Distance: 3 sets of the following: 800 rest between sets, all at 5k pace or faster
600 (200 rest)
400 (200 rest
200 (200 rest)
200
A light jog (as opposed to walking or standing) during the recovery interval is important because (1) it keeps the heart rate at a steady, elevated level, and (2) it helps the recovery time to stay consistent.