Training Schedule: July 19 - 25

Proprioceptive Cue: Falling Forward

Rest

Base Run + Drills
8 mi.@ base pace
high knees 2x20 seconds
bounding 2x20 seconds

1K Intervals @ 5K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
3x1K @ 5K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace

Recovery Run
2-6 mi. @ recovery pace

Tempo Run @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
4 mi.@ 10K pace
1.5 mi. cool-down @ recovery pace

Recovery Run
2-6 mi. @ recovery pace

Progression Run
14 mi. - first 7 mi.@ base pace then negative mile splits until last mile @ half-marathon pace

base pace = 7:46-8:36
recovery pace = 8:37-9:47
5K pace = 6:25
10K pace = 6:39
half marathon pace = 6:59

This week begins the "Build 2" phase of my marathon training. The training objectives over the next four weeks are to build endurance; increase my fatigue resistance at 5K pace and 10K pace; build efficiency at half-marathon pace and marathon pace.

This will be a challenging block of training that I'm looking forward to. I've also got the Richard Bouchard Memorial 10K to look forward to during this training block. I know I won't be peaking for that race but I still have high hopes for a good performance there.

This week is going to be a challenge as I'll be traveling some and I'm not exactly sure how I'm going to get my runs in. This is why I didn't set a particular day for each workout. I'm just planning to take them as they come and do my best to get them all in.