With my schedule this week, it looks like the following schedule will be how my attempt at 75 miles will happen:
Monday:
- 7 miles AM – Recovery (9’30″ pace or slower)
- Actual workout: nice and easy. Legs are hard to wake up.
- 6 miles PM – Easy (natural, full stride, ballpark 8’50″-9’00″) 8’31″/pace is pretty easy
- Actual workout: 6 miles at an average 8’21″ pace–quite a bit more aggressive than originally planned. I opted for the treadmill, because I wasn’t in the mood to deal with lunch time traffic outside. I started at a solid 8’31″ pace, but felt pretty good at 8’00″ and even 7’30″. I even added a few strides of 6’12″-6’25″ in for variety towards the end.
Tuesday
- 7 miles AM – Recovery
- Actual workout: ran a third run on Monday, while watching the Packers-Vikings game. 7 miles at an average 9’31″ pace.
- 6 miles PM – Easy
- Actual workout: 6 miles at an average 8’33″ pace–first half at 7.0 mph on the treadmill, second half at 7.1 mph on the treadmill.
Wednesday
- 10 miles APM – Tempo (8-miles @ 7’23″ pace)
- Actual workout: 8 miles in 58:46 or 7’21″ pace, 10 miles in 1:17:46 or 7’47″ pace. Hacking cough tripped me up at miles 5 and 6.
Thursday
- 7 miles AM – Recovery
- 6 miles PM – Easy
Friday
- 6 miles PM – Recovery
Saturday
- 20 miles AM – marathon pace workout
- 2 mile warm
- 5 mile @ 8 minute target pace
- 5 minute cool (0.5 mile)
- repeat @ 4 miles, 4 minute recovery, 3, 2, 1
- finish 20 @ jog
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