The focus of this plan includes:
1. Recovery (oxidative systems) - slower paced recovery workouts whether its running or cross-training at a low intensity to help aid with workout recovery and blood circulation.
2. Endurance (oxidative) - A bulk of the training volume will be done at this effort since you will be training for an event to last longer than 2 hours. I use cross-training to train this system and on running days some higher intensity workouts followed by a lot of time spent in this zone.
3. Muscular endurance (oxidative & glycolytic systems) - I program this in there with some longer work to rest intervals to make sure we work on this system quiet a bit. These can include VO2 Max Intervals with a 1:1 work rest ratio, or some slightly slower, but still quick tempo runs.
4. Lactate Threshold - Which you will find in your track workouts that are programmed with some higher intensity work to rest intervals such as a 2:1 or 3:1 work to rest.
5. Muscular Power (phosphangen) - You will see these workouts designed to target your explosive speed, power, and leg turnover rates. For example, something like a 20 second all out 100M sprint followed by a 90 second recovery. A 1:4 work rest interval will help train this system.
easy recovery run on soft surface, stay in the aerobic zone
6x1/2 Mile Repeats - Run slightly faster than your 5K pace, c/d with a 2 mile relaxed pace run
Using a TRX Repeat this Circuit 3-4x through at 10-15 controlled reps per exercise:
1. Pushups with Feet in TRX
2. Back Rows
3. TRX Tricep Extensions
4. TRX bicep curls
5. Double Knee Ins
6. TRX Single Leg Squats
6x60 second hill repeats.
Find a hill long enough to be able to perform a 60 second sprint up the hill, recover coming down the hill for 2 minutes. Hill repeats should be done at a 1:2 interval/rest ratio
your choice cross-training planned duration without running. Can be cycling, aerobics class, swimming, etc
Negative Split - 4 miles easy, 4 miles at goal half marathon pace