Earlier this year, I was selected to represent BibRave, and with that I had an opportunity to run a race for free. However, I never anticipated to still be recovering from my first (and probably last) 100-mile race a month later.
I have less than a month left until I lace up my running shoes and toe the line at the Route 66 Marathon in Tulsa, OK. So, with my remaining time, I am going to follow the plan below to help build speed and continue to recover. I did sign up for a 5k this weekend and a 10-miler the following weekend.
- Monday: Recovery run/Easy pace
- Tuesday: Speed work (track work, tempo runs, marathon pace)
- Wednesday: High Intensity Interval Training
- Thursday: Speed work (track work, tempo runs, marathon pace)
- Friday: Easy pace
- Saturday: Short distance at marathon pace & HIIT
- Sunday: Long Run
- Week 1/Tues: Track 6-8 mi; 1 mi warmup, 1 mi @ MP, 2 min recovery, 1 mi @ Tempo, repeat
- Week 1/Thurs: Progression 6 mi; increase pace so that last 2 mi are Tempo
- Week 2/Tues: Track 5 mi; warmup, alternate 200m @ Tempo and mile pace, decrease recovery time each cycle
- Week 2/Thurs: Hills
- Week 3/Tues: Track; 4 x 200m @ mile pace, 2 x 400m @ 10k pace, 4 x 200m @ 5k pace, 2 x 400m @ 10k pace, 4 x 200 @ mile pace, 60 recovery between each set
- Week 3/Thurs: Track; 1.5 mi recovery run, 2 x 100m strides, 1000m @ tempo, repeat 2x, 1.5 mi recovery run
- Week 4/Tues: 2 mi recovery run, 8 x 100m strides, 1 mi recovery run