Monday
Warmup: 1-2 miles easy. As always do your strides, drills and stretches. Again do your normal routine. Injuries can occur if you are not warmed up correctly.
Workout: 4 mile tempo run. I like to break up my tempos. So mile@hard. 2 miles @moderate, mile@hard. I will use the 18:36 5k runner for paces. Mile hard @5:40. 2miles moderate @6:45-7:00. This is a challenging workout and may take some time to get used to. But these are my favorite types of tempos and a staple workout for the team. We would vary distance and pace.
Tuesday
easy 4-7 miles.
Wednesday
Cruise Run
Warmup: 1-2 miles.
Workout: 6×1000@10-15 seconds slower than 10k pace. 400 meter jog recovery. Remember this is a continuous run. If you have a marked trail it would be a great place to do it.
Cooldown: 1-2 miles
Thursday
Easy run 4-6 miles
Friday
Warmup: 2 mile up tempo pace was discussed in week 2.
Workout: 10×500@mile pace. If too fast it you can do 5-10 seconds slower per mile. You are only taking a 100 meter jog recovery. If it becomes not enough recovery. Take a lap after 5 and continue the last 5 with 100 recovery.
Cooldown: 1-2 miles
Saturday
Easy run 4-6 miles
Sunday
Long run. If you run 60 a week get a 12 mile run in. It should be 20% of your weekly mileage.
