Donna Mast Micro Forum
Donna, looking at your last few weeks of training, I see you longest run was 10.5 miles last weekend. And that you do roughly 4 days of running per week.
Here’s i what I propose for you:
+ The plan has six days of running. I say you stick to four, with the “other” weekend day being a ride (not hard) and you can drop the Friday run entirely (Swim?).
+ So you are keeping the Tues/Wed/Thurs/Sat runs.
+ The weekday runs T/W/T should be fine…note you don’t have to do them on exactly those days, but M-F please.
+ For the weekend I suggest this weekend you run 12, and next weekend you go 14…then it drops you to 12 miles and you should be able to “catch up” from there.
Please let me know what other questions you have here!!!
~ Coach P
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Comments
Mon - Run Steady @ TRP pace for 45 to 60.
Tue - Bike Intensity is 3 x 8’ Hard with 4’ recovery spin.
Wed - Run Tempo at Goal Marathon Pace for 8-10 miles.
Thu - Bike Intensity 3 x 8’ Hard with 4’ recovery spin.
Fri - Run Steady @ TRP pace for 45 to 60.
Sat - Long run of the week.
Sun - Aerobic bike up to 20 miles, not hard.
This means you are effectively doing your mile repeats on the bike. You get in the Goal marathon pace on Wed, and between Mon and Friday you can add time to get your weekly mileage up without losing too much. Weekend long run is as planned.
Let me know what you think!
~ Patrick