Assessment April 20th-April 26th VCM in 4 Weeks
Last week was a hectic one, I spent the first half running around the east coast, and the second half cleaning. I found time for 3 runs, including yesterday’s 8.5 mile race race, where I cut my time from last year by 2:08. The coming week is my most intense week of training mileage wise.
Propricoeptive Cue: Butt Squeeze
Monday: Off
Tuesday: Base Run and Drills: 10 miles at base pace, 2×20 seconds stiff legged running & running no arms.
Wednesday: Mixed Intervals: 1 mile warmup and cool down. 3K at 1/2 marathon pace (8:39 miles), 2 minute recovery, 2K @ 10K pace (8:13 miles), 2 minute recovery, 1K@ 5K pace (4:56), 2 minute recovery, 800m @ 3K pace (3:44.)
Thursday: Recovery Run: 2-6 miles @ recovery pace.
Friday: Tempo Run @ Half-marathon pace: 2 miles warmup and cool down, 8 miles at at 1/2 marathon pace (8:39 miles).
Saturday: Recovery Run: 2-6 miles @ recovery pace.
Sunday: Long Run: 20 Miles @ base pace.
April 28, 2009 at 4:40 pm
Great job. Your pace targets seem reasonable given your recent race performance. You’re doing some great mileage and mixing up the workouts, which takes a lot of discipline. I’ll be following things over the next 4 weeks. Don’t forget to taper!