Hey fellow runners,
I’m still on vacation but will hopefully be back in town by mid afternoon tomorrow so I should make it for the Tuesday night’s session
The week’s workout:
Tuesady: Yasso 800s(8x) at 1800 from RR
Wednesday: 11k recovery run or cross train or rest
Thursday: 8 hills at 1800 from RR
Friday: 8k recovery run or cross train or rest
Saturday: 10k steady run
Sunday: 28k LSD , route TBA
As you can see, we are re-building the miles again on the long run and the speed intervals will get will longer too. To give an idea as to how fast a pace to run YOUR marathochase will do the Yasso prediction 800s tomorrow, so plan to run these evenly throughout but still fast, close to your 5 k pace. As an example, if you can consistantly run 800m in 3mins 35 secends, then Yasso predicts your marathon finish time to be 3 hours 35 minutes.
See you there!