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.