Week 7: Solo Runner Training
Threshold (TH): 20 min warmup + 1, 2, 3, 3, 2, 1 km ladder (105%, 103%, 101%, 101%, 103%, 105%) w/ 2-3 min rec @ 75-80%
Mechanical Speed (MS): 24 x 100m strides w/ 100m easy jog - 20 min warmup 10 min cool down - near max effort and slowest jog possible
Long Run (LR): SPECIAL BLOCK -
- AM Run: 25k Progression from 80-100%
- PM Run: Repeat the AM
For percentage clarity, go to whatpace.com
and enter your Goal Marathon Finish Time. The website, designed by Run With The Lab runner, Chris Kalima, will give you percentages to use for the training prescribed.
See training key below for workout descriptions.