Goal race is less than a month out, still have time for 5 or 6 solid workouts. Goal pace 6:26.
Some stuff I've done lately:
6x800 at 6:10 pace with 400m jog rest
4x1200 at 6:10 pace with 400m jog rest
5x1000 at goal pace with 200m jog rest
2x2mile tempo (off 2:00) at 6:45 plus 4 hill surges
3x3k tempo. (Off 90 sec) at 6:45 plus 4x200
5 x 2k @ 7:50 with 90 sec rec.
Same goal pace for me, also less than four weeks to go. I progressed to 3 x 1-mile a few weeks ago. Did that workout twice. Yesterday, I ran 3 x 1600, 3 x 800 at 6:06/3:00.
Also, I think you could benefit from a 4-mile tempo at about 6:40/mile.
Also, 3 x 2-miles at 6:40/mi with 2-min rest.
A couple weeks ago, I tried an "alternations" workout for the first time -- after a warmup, a continuous 6-miler, alternating half-miles at 10K pace and marathon pace. Actual average splits were 3:08/3:28 -- 6:16/mi and 6:56/mi, which was a nice confidence boost. Perfect weather that day.
Allen1959 wrote:
Same goal pace for me, also less than four weeks to go. I progressed to 3 x 1-mile a few weeks ago. Did that workout twice. Yesterday, I ran 3 x 1600, 3 x 800 at 6:06/3:00.
Also, I think you could benefit from a 4-mile tempo at about 6:40/mile.
Thanks. I imagine you're feeling confident with that 1600/800 workout. I ran a 5x1200 today at 6:13 avg (400m jog rest). I have been toying with the idea of 4 x mile at 6:25 with 90 sec recovery next week.
This close to your race, you need to fit in some highly specific workouts like 4 x 1 mile, 3 x 2k, 3 x 1.5 miles, 2 x 2 miles + 1 mile, with repeats at 6:26 pace. If you recover quickly you might have time for 3 of these workouts. If not, then 2 of them.
my 2c wrote:
This close to your race, you need to fit in some highly specific workouts like 4 x 1 mile, 3 x 2k, 3 x 1.5 miles, 2 x 2 miles + 1 mile, with repeats at 6:26 pace. If you recover quickly you might have time for 3 of these workouts. If not, then 2 of them.
I agree with this. This close to the race idk man I'd do something tough also maybe a week and a half before. 3 miles solo straight up at goal pace. You should be able to handle that if you're ready and rested. I'd rather know and adjust rather than bomb there's no worse feeling than that.
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