Tuesday, June 30, 2015

Specific Endurance Phase

Week 16-19/21

Specific Endurance 4-6 weeks 
Volume runs, specific pace and race pace running.

Racing week:  optional I like to run two speed workouts back to back (Monday and Tuesday); three recovery runs before the race: Wednesday  recovery run 60 minutes; Thursday recovery run 40 minutes; and Friday rest or recovery run 20 minutes; Race on Saturday.  Run 4-5 miles on Sunday easy recovery run.

Week 20 or 22
Final Preparation 2 - 3 weeks
Reduce weekly volume by 20%
Work on specific pace and race pace running

Week 21 or 23
Reduce weekly volume by 30%
Work on specific pace and race pace running.

Week 22 or 24
Reduce weekly volume by 60%
Work on specific pace and race pace running.

Week 23-24 or 25-26
Active Rest Schedule

Rest for 2 days (Rest means no training)
Run 1 day for 32 minutes
Rest for 2 days (Rest means no training)
Run 1 day for 32 minutes
Rest for 2 days (Rest means no training)
Run for 3 days  (32, 40, 48 minute runs)
Rest for 2 days (Rest means no training)

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