This week you have a choice. Are you training for a Marathon in 6-8 weeks? You may want to start doing the marathon strength workouts.
Warm up 15-20 minutes
Strides 6 x 100
Cool down 10-15 min
About 6-8 weeks out from a Marathon, is a good time to start shifting from speed work 5k-10k pace to strength work. These workouts take a long time. Pace is 10 seconds a mile faster than your target Marathon pace. If your target pace for a marathon is 3:20, that equals 7:38 pace, you’d do the intervals at 7:28 pace. They will seem a lot slower than you’re use to, but the volume is about double what you’re use to.
6 x 1 mile @ (MP -10 seconds) (400 meter rest)
Since it is likely to be dark before you finish this, I can be at the track earlier to get the Marathoners started if you like.
2 X 1 Mile @ LT
2 X 1200 @ LT – 2
1 X 800 @ LT – 4 (10k pace)
1 X 400 @ LT – 8 (5k pace)
If you run less than 35 MPW either drop one of the 1200’s or the 800/400
Those running less than 20 MPW:
Pace is comfortably hard, not all out and not a jog.
2 x 400 400 jog rest
4 x 200 200 jog rest