TEAM > TEAMMATE > SELF
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Week three of training on the new schedule. Again, sorry for the delay in sending out the new annual volume spreadsheets. They are completed and will be emailed out in the next few days. For this week, 5-6 light runs totaling 65% of your full volume week. Add some short hill repeats or strides on Thursday.
For this week and going forward, add a ~75% "easy tempo" run on Tuesday's. Run your normal mileage for the day, using the first mile to warm-up a little. Then progress the run to about 75% effort. To determine your 75% pace, you can use the color-coded pace chart. Be very conservative in figuring out your CURRENT 5k shape. If you are between lines, drop down to the slower time and then use the 75% column. Or you can use the calculator tab at runfastcoach.com. Again, be very conservative in inputting your CURRENT 5k shape. Then go to the Training Pace tab and use the pace range for Easy Tempo. Remember, we always use current fitness when determining paces, never use your personal best or your goal.
