Training Schedule: June 21-27

Proprioceptive Cue: Butt Squeeze

SUNDAY - Rest

MONDAY - Base Run + Drills
7 mi.@ base pace
stiff-legged run 2x20 sec.
running no arms 2x20 sec.

TUESDAY - 400m Intervals @ 3,000m Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
8 x 400m @ 3K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace

WEDNESDAY - Recovery Run
2-6 mi.@ recovery pace

THURSDAY - 1-mile Intervals @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
2 x 1 mi.@ 10K pace w/2 min. active recoveries
1.5 mi. cool-down @ recovery pace

FRIDAY - Recovery Run
2 - 6 mi.@ recovery pace

SATURDAY - Endurance Run
12 mi.@ base pace


recovery pace = 8:37 - 9:47
base pace = 7:46-8:36
10K pace = 6:39
3K pace = 6:11 (1:32)

Last week wrapped up the base phase of my marathon training cycle. The objectives for that phase were to build aerobic capacity and endurance, increase injury resistance, and increase muscle activation capacity.

This week begins the "Build 1 Phase". The objectives of this phase are to continue building aerobic capacity and endurance, increase fatigue resistance at 3,000 meter pace and 10K pace.

I get the opportunity to spend time on the track during this cycle.

I will also have a tune-up race during this phase. The Peachtree Road Race in Atlanta on the Fourth of July will give me a chance to assess my overall fitness. With 55,000 other runners and high humidity and temperature, this race doesn't set up for me to make an attempt at a PR. I also don't plan to pull back my training at all for it. So it truly will be a training run.