This plan is a 19 week plan designed for the experienced runner who has already completed a few marathons and is ready to start speed work from week #1. The long runs include portions that are run at race pace, long intervals are 1 mile to 5k repeats and short intervals are 100m to 800m. Yasso 800's start at Week 5 with 4 reps and 2 more reps are added about every 3rd week to a max of 10 in week 17 (2 weeks before race day). There is 1 Rest/Recovery/Cross Train day per week and a recovery week every 4th week.
4 miles at an EZ level of effort.
10x 1 minute fast, 2 minutes recovery jog
1 hour at an EZ level of effort.
The value for Planned Distance is only an estimate. It may be more or less depending upon your pace.
10x 3 minutes fast, 1 minute recovery.
5 km at an EZ level of effort
6 miles at an EZ level of effort.
10x 1 minute fast, 2 minutes recovery..