pm) 12 miles. HR average 150. Max 157. After the first .5 miles minimum HR 144.
I am entering the most important period of training. During this last 10 weeks I need to put 100% of my energy in to 3 workouts per week. In order of importance:
1. Long run. Each of these should be performed with as much race specific HR(and pace) work as possible with the goal of negative splitting each one. Volume should stay at a minimum of 20 miles with a max of 26 miles.
2. Specific Block days. My loose goal is to progress these days upwards of 30 miles total. The workouts will start at: am) 4 miles at HR 145-155/ 8 miles at HR 165-170. pm) 3 miles at HR 145-155/ 5 miles at HR 165-170.
3. Tempo run. Last week I ran 6 X 1 mile. My loose goal would be to get this session upwards of 50:00 at HR 175-178 and/or 1:00-1:10 at HR 170-175.
There is a 4th session that I will include only when I feel good and that is Vo2 hill intervals- 20"-40" max effort up a steep hill.
All other days should be very relaxed recovery effort if I'm tired, if I feel good then try to hold HR 145-155.
Over-all mileage should be in the 80-100 mile range.