Week 16/16

Week 16/16:

CF once this week - I suggest you do it early in the week and be smart about what you're doing - Open WOD is a possibility Wednesday night at 8:00PM as I will be there, but you can also make it up after the race next week if you so choose

MONDAY:

Half stamina 1: 2 miles at conversational pace - quiet, quick feet

Full Stamina 1: 3 miles at a conversational pace - quiet, quick feet

WEDNESDAY:

Half Stamina 2: 2 miles at a conversational pace - quiet, quick feet

Full Stamina 2: 4 miles at a conversational pace - quiet, quick feet

(If you are doing the Open workout today, forego this run.)

SATURDAY:

Half Stamina: 1-2 miles at conversational pace - quiet, quick feet

Full Stamina: 2 miles at conversational pace - quiet, quick feet

I've always like the idea of a short run before race day if I can lead in to it with two consecutive rest days.  That is what I have programmed here.

Edit: Sorry for the late post.  Thank Ben Slocum for bringing it to my attention!

Week 15/16

Week 15/16:

CF at least 1-3x this week - you may begin to drop your CF volume by one or two sessions (from three) if recovery isn't there

Interval 1: 4x800m with 1:1 work to rest ratio, should be thoroughly warmed up before beginning

Half stamina 1: 3 miles at conversational pace - quiet, quick feet

Full Stamina 1: 5 miles at a conversational pace - quiet, quick feet

Half Stamina 2: 5 miles at a conversational pace - quiet, quick feet

Full Stamina 2: 8 miles at a conversational pace - quiet, quick feet

Now the itch is noticeable.  You should be getting fired up to run your race!  ***Remember to lower calorie intake as training volume decreases.  Fuel enough for recovery and to maintain lean body mass.  

Week 14/16

Week 14/16:

CF at least 1-3x this week - you may begin to drop your CF volume by one or two sessions (from three) if recovery isn't there

Interval 1: 8x400m with 1:1 work to rest ratio, should be thoroughly warmed up before beginning

Half stamina 1: 5 miles at conversational pace - quiet, quick feet

Full Stamina 1: 8 miles at a conversational pace - quiet, quick feet

Half Stamina 2: 9 miles at a conversational pace - quiet, quick feet

Full Stamina 2: 12 miles at a conversational pace - quiet, quick feet

And so begins your taper.  You won't feel it this week, but next week you will be itching to run 13.1/26 miles!  :D

Week 13/16

Week 13/16:

CF at least 1-3x this week - you may begin to drop your CF volume by one or two sessions (from three) if recovery isn't there

Interval 1: 4x1 mile slightly faster than race pace (~10%) with slow jog between efforts - should be thoroughly warmed up before beginning

Half Stamina 1: 5 miles at a conversational pace - quiet, quick feet

Full Stamina 1: 10 miles at a conversational pace - quiet, quick feet

Half Stamina 2: 12 miles at a conversational pace - quiet, quick feet

Full Stamina 2: 20 miles at a conversational pace - quiet, quick feet

Taper begins next week.  Obviously, one interval has already dropped out replaced by a stamina run.  Eat hearty!

Week 12/16

Week 12/16:

CF at least 1-3x this week - you may begin to drop your CF volume by one or two sessions (from three) if recovery isn't there

Interval 1:3 miles alternating with 400m easy jog and 400m faster than race pace – should be thoroughly warmed up before beginning, use a track preferably 

Interval 2: 8x800m with 1:1 work:rest ratio – should be thoroughly warmed up before beginning, each interval should be fast but at a pace you can hold for all eight runs

Half Stamina: 10 miles at a conversational pace - quiet, quick feet

Full Stamina: 17 miles at a conversational pace - quiet, quick feet

***Run your track work this week going the opposite way you typically run on the track.

Week 11/16

Week 11/16:

CF at least 1-3x this week - you may begin to drop your CF volume by one or two sessions (from three) if recovery isn't there

Interval 1:8x400m with 400m walking rest between efforts, each interval should be at a fast pace you can hold for all eight runs

Interval 2: 6x800m TT with 5 min rest in between – should be thoroughly warmed up before beginning, each 800m should be all out, that is what the time trial (TT) should always be!

Half Stamina: 9 miles at a conversational pace - quiet, quick feet

Full Stamina: Run by feel* - 9-15 miles at a conversational pace - quiet, quick feet

*This can be tricky.  If at mile marker 9 you are still feeling good and have a smile on your face, proceed.  Keep adding a mile if you feel good.  Cap it at 15.  I have this in the programming because after speaking with a couple of you I did not want to offer a full back off until week 14. Just know that next week our long run goes to 17.  Most of the fulls have been feeling good both physically and mentally.  Please report times (w/ split preferably) on the long runs this weekend!

Week 10/16

Week 10/16:

CF at least 2x this week - you may begin to drop your CF volume by one session (from three) if recovery isn't there

Interval 1:10x200m with walk rest back to start - should be thoroughly warmed up before beginning, each run should be at max effort -5%

Interval 2: 6x800m with 1:1 rest – should be thoroughly warmed up before beginning, each interval should be at a fast pace you can hold for all six runs

Half Stamina: 8 miles at a conversational pace - quiet, quick feet

Full Stamina: 12 miles in a carb fasted state - try to ingest less than 40g of carbohydrates in the 24 hours leading up to this run - it is especially effective to run your 2nd interval run within 48 hours before of this stamina run