The official date hasn't been announced yet but I'm assuming the 4 Miler is happening on the 4th of November since it seems to fall on the first Sunday in November.
Below these words here is the outline up to the race. I wanted to be ambitious with the mileage so I combined some of the workouts of 2016 with the volume of 2017. It will be an average of just over 600 min/week for 10 weeks.
I guess the 4 main ingredients are
high daily volume: Monday through Friday the goal is to be running around 100 min a day. Probably a slight dip on workout days. I notice I've done well when I just run a lot so the biggest priority is to run a lot.
long long run: 20 milers. those are good. do them.
workouts: there's less of a focus on structured workouts. I figure one hard aerobic effort per week will put me in good shape. Tempos and long fartleks to get used to running hard again. I chose 5 and then I plan to repeat 4 of them after the first cycle is done and then I'll feel a sense of progress and confidence. Those are good.
SPEED!: this one is always the most fun and the one that leads to injuries. But in lieu of taking days completely off, I like having a day where I try to simulate the best parts of high school track practice. So not worrying about racking up miles or minutes and having fun moving fast. It's the rest day of the week and more about just going fast. Will probably be between 40 and 50 minutes with lots of easy rest scattered about.
The goal for now is to beat 20:31. As I go that will most likely be refined.
All is well. I'm at 314 min for the week. Goal is 520 by Saturday. Will probably end up being higher.
2 comments:
What is the difference between workout 1a and workout 1b? Is it just to denote different instances of the same workout? Also, I like how your easy week still has 500 minutes of running.
Yeah, 'b' means it's the same workout but it's gotta be done better either through improved fitness, or failing that, increased effort.
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