Week 8/16:
CF at least 2x this week - you may begin to drop your CF volume by one session if recovery isn't there
Interval 1:4x800m with 1:1 rest - should be thoroughly warmed up before beginning, each run should be at race pace
Interval 2: 3x1mile with 5 min walking rest – should be thoroughly warmed up before beginning, each run should be at a pace you can hold for all six intervals (hopefully slightly faster than race pace)
Half Stamina: 4 miles at a conversational pace - quiet, quick feet
Full Stamina: 9 miles at a conversational pace - quiet, quick feet
We now begin to differentiate between our half and full runners. The half crew have a bit of a back off run this weekend. Full, it will be another 2 weeks before we back off the long run. This can often be where training begins to slacken, but I want to remind you all to keep your eyes on your training goals. The race is a lot closer than you think.
Full Stamina: 9 miles at a conversational pace - quiet, quick feet
We now begin to differentiate between our half and full runners. The half crew have a bit of a back off run this weekend. Full, it will be another 2 weeks before we back off the long run. This can often be where training begins to slacken, but I want to remind you all to keep your eyes on your training goals. The race is a lot closer than you think.
4x800m
ReplyDelete1) 4:04
2) 4:14
3) DNS
4) DNS
Totalled 3.95 miles
Had to bail due to calf soreness. May need to take the rest of the week off from running and hope for a stamina run on Sunday. Been stretching, rolling and icing. Will continue to do so.
Haven't had issues with this volume before, but I think I pushed too hard on the max effort sprints and my calves weren't equipped for it.