Notes
Mon - Off or easy recovery run, 3-5 miles. I would get the legs moving to avoid the stiffness and soreness. Tomorrow will be worse, so keep that in mind. Take it easy and really recover the next two days. You can still do this and run at the same time. Get in good stretching and message those legs. How is the weight loss?
Tues - Distance run, 5-7 miles. I am sure you have some snow there now, we have a dumping of it. Do you have access to a treadmill? Snowshoes? If it’s really bad, consider those things.
Wed - Get in a mid week long run, 8-10 miles. During the run, get in 10 X 30 sec. pick ups. I am sure you will still be sore and not quite over the race yet.
Thurs – Distance run, 6-8 miles. At this point you should be feeling better and getting over the soreness from the race. Keep plugging away early in the week and you will recover and feel better by this time in the week.
Fri - Tempo run. Start off at a warm up pace for 20-25 min or so, then do 3 X 5 min @ half marathon tempo pace (imagine the pace you ran for the 10 miler, a tad slower). Finish the run off with another 25 min of easy recovery running. Compare this to the tempo you run earlier this month and see if you felt more smooth/comfortable.
Sat - Easy distance run, 4-6 miles or day off if you haven’t taken one yet. You are in the highest mileage phase, as well as the highest intensity, so keep the grind going. I know you are tired and sore, but you’ll have to give a lot of effort for the next month or so. It’s only a month, focus on that!
Sun - Long run of 12-14 miles. You are ready for this, just a few miles more than you have done already. Keep the mileage notching up and focus on the next four weeks. You are getting there!!!