August 14, 2022 at 10:10 pm #3297Peter LeeModerator
I hope everyone is doing well and enjoying the pleasant weather we’ve been having the last few days!! Fingers crossed it stays like this.
The last several years we have offered fall marathon training on Tuesdays (shorter intervals) and Thursdays (tempo/marathon pace runs) however this year we’re going to switch things up a bit in an effort to not splinter our current Wednesday night group and move the Tuesday workouts to Wednesday and the tempo/marathon pace workout to Monday. While we will offer several options for how to adjust the ‘marathon’ workouts to those training for something shorter this should enable us to have a larger group and give people a better opportunity to be running alongside teammates.
I will be getting a more detailed post up of the full 12-week plan Monday or Tuesday but I wanted to get the first week’s schedule posted here so folks know what to expect this week.
A quick reminder of paces:
MP: Marathon Pace
HMP: Half Marathon Pace
10KP: 10K Pace
Note: these paces should be reflective of your current fitness and thus most likely a bit slower (5-15”/mile) than your ultimate goal pace in ~12 weeks
3-4 Mile Progression Run: Start with the appropriate MNR pace group so that your initial pace is 30-40 seconds slower than your expected marathon pace.
3 Miles: run 2 miles easy, one mile @ Marathon Pace, one mile @ Half Marathon Pace (10-15 seconds faster than MP), and one mile @ 10K pace (~15 seconds faster than HMP)
4 Miles: run 1 mile easy, two miles @ Marathon Pace, one mile @ Half Marathon Pace (10-15 seconds faster than MP), and one mile @ 10K pace (~15 seconds faster than HMP)
2-3 sets of 400m/800m/1200m all at HMP on 400m jog recovery
Saturday (on your own or with a self-organized group)
Recommend trying to time your run so the last 5 miles can be part of Saturday Morning Run
Happy training and more to come soon!
- This topic was modified 1 year, 3 months ago by Peter Lee.
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