I'm doing a 7 miler in 2.5 weeks and it'll be my last race of the season. My goal pace is about 5:10. I've been running 65-70 miles on 6 singles a week. I need an idea for a workout to do tomorrow, and then I'm wondering when I should start tapering and how much I should taper. My long runs have been up to 2 hrs and I'm thinking about maybe cutting to 90 minutes next week and 60 minutes the week of the race.
Thanks
run 3 miles on the track in 15 minutes,
when you are recovered run a few (3-4) mile repeats with full recovery in around 5 minutes
For your workout tomorrow do 20 mins tempo (5:30-5:40 pace)out on the road, then take 5-7min easy jog for recovery, then 4-5x1000m around 3:13, but get a couple seconds faster on each repeat. . take 2-3min recovery between each repeat. . 3 mile cool down.
As for the long runs you should go 80mins then 60mins
The week of the race maybe something like 8,4,8,4,8,4,8,4 at race pace on the 8oo's and a bit faster on the 400's. . Then 10 days out from the race do 40min tempo followed by 8x200m. . .start the taper 10 days out or how you normally would taper. .
have fun with it!
Thanks for the advice. I don't think I could handle that first workout in a practice-type setting, with trainers, and I'm at 5,000 ft right now (the race is at sea-level).