Hello:
Running a half in 7 days. 40mpw runner. Not fast by LR standards, trying to break 1:28.
Ran 6m at approximate goal pace last weekend. That was the longest/hardest workout I've done during this training cycle.
With my race 1 week away, what would be a good option for my final workout?
Thanks.
Nothing you do this week is going to improve your time as a result of any physiological adaptation, so the goal of the workout should be to get you feeling crisp and fresh and to make half-marathon pace feel good on race day. So I typically do something short and low intensity, but at a pace faster than my goal race pace.
That means I often do 4 x 1200m at tempo pace with 1:00 rest. For you, maybe 1:20 rest.
It will be slightly faster than race pace, so race pace won't be a shock to your system in a week, but it won't sap your energy in any way.
Thanks for the advice Smoove, much appreciated. I'm going to do your suggested 4 x 1200m workout later today.
Thanks.
Last long run one week before race do as follow:
10 to 30 min jog followed by
10 miles at marathon pace than do
10 to 30 min Cool down jog
Libertarian vegan wrote:
Last long run one week before race do as follow:
10 to 30 min jog followed by
10 miles at marathon pace than do
10 to 30 min Cool down jog
Than rest of the week do jogs to lose legs up and a few strides. On tues and thurs (if race on Saturday) do as follow:
Sun long run as above
Mon easy jog
Tues short reps i.e. 16 x 200m
Weds easy jog
Thurs 5 x 1k at 10k pace
Fri jog easy plus strides
Sat pr