Notes
Intervals
7 miles | - did intervals at 6.8 on treadmill, last one at 7.0 / 7.6
Warmup 1 mile (9:49 mile pace - 10:24 mile pace)
Intervals 9 x 800 meters (0.5 mile) Pace: Pick a pace between 4:32 and 4:38 for each 800-meter run (2:16-2:19 per 400m)
Recovery: 30-45 seconds active recovery (jogging) between
Warmdown 1 mile (9:49 - 10:24 mile pace)
We're coming back to Marathon repeats for the fourth and final time in your training program. Hopefully you've found a great spot to run this workout. It's very similar to the one you did three weeks ago, but this time we're taking less rest (30 seconds), the pickups are only 800 meters, and you should do a light jog and not a walk between the 800 meter pickups! Yes, you're ready for it and you can do it. The goal of the workout is to amass about 41 minutes near marathon pace. This is about 17.3 percent of your total marathon time! The more time you spend running marathon pace the more your body "learns" how to be efficient! That's right -- your body optimizes neuromuscular patterns to make you more economical at your race pace. Some coaches call this "Time on Task". Since you're doing this in the form of intervals, it shouldn't be as fatiguing on your legs. This workout was slightly modified because of your current race schedule.