Hey friends!
This week kicks off my “official” summer of speed training block! I am going to be focusing on some shorter distance training over the next few months and then planning to shift to marathon specific work in the fall. I’ve got my sights set on the California International Marathon in December, but (obviously) that’s over 6 months away so we’ll see how it all plays out (i.e., it feels like I can’t plan my life more than about 24 hours in advance at this point, so anything 6 months away is totally up in the air).
We’ve changed up my training schedule a tad to have workouts on Tuesdays and Fridays instead of Wednesdays and Saturdays. All of the other days are easy, including the long run on Sunday.
Here is what training looked like the week of 05/29/23 to 06/04/23:
Monday AM – Easy: 8.5 miles (8:15 pace) + PM – Stroller Walk: 3 miles
Tuesday – Quality: 2.5 mile WU + 8 X 400 w/ 200 float + 2.5 mile CD
400s were 86, 86, 85, 85, 85, 85, 86, 85 (goal was 85)
200s were 49, 50, 52, 52, 55, 58, 61, 65 (goal was 55)
Wednesday AM – Easy: 6.0 miles (8:20 pace) + PM – 45 minutes of Pilates
Thursday – Easy: 8.5 miles (8:25 pace)
Friday – Quality: 2 mile WU + 2 X 1.5 mile tempo + 2 X 1:30 + 2 mile CD
Tempo miles averaged 6:15 (goal was 6:05-6:10)
90 second intervals averaged 6:00 (there was no pace goal assigned to these)
Saturday AM – Easy: 8.5 miles (8:34 pace) + PM – Stroller Walk: 3 miles
Sunday AM – Easy: 11 miles (8:59 pace) + PM – Stroller Walk: 3 miles
Total – 60 miles running, 9 miles walking + 45 minutes of Pilates
Have a great week!