Speed Work

The idea behind this plan is to increase my overall pace and reduce my late race fatigue and cramps.

[Lactate Threshold]

Sunday: Rest
Monday: 6 miles
Tuesday: Lactate Threshold Run – 8 miles (10 min at 7:30 pace / 5 min at 8:45 pace)
Wednesday: Strength Training & 3 mile run
Thursday: LT Run – 6 miles (8 min at 7:30 pace / 4 min at 8:45 pace)
Friday: LT Run – 6.5 miles (5 min at 7:30 pace / 5 min at 8:45 pace)
Saturday: Long Run

[VO2 Max]

Sunday: Rest
Monday: VO2 Max – 4 x 800
Tuesday: Race Pace – 8 miles
Wednesday: Strength Training & 3 mile run
Thursday: VO2 Max – 8 x 400
Friday: LT Run – 6.5 miles (6 min at 7:30 pace / 5 min at 8:45 pace)
Saturday: Long Run

[Taper]

Sunday: Rest
Monday: Run – 6 miles
Tuesday: Race Pace – 10 miles
Wednesday: Strength Training & 3 mile run
Thursday: Race Pace – 6 miles
Friday: Rest
Saturday: Long Run – Easy