In the next 6 weeks all of the hard training you have been putting in since the beginning of the year will soon payoff. Based on our training plan you should acheive your Spring peak from May 15-June 30th. After that we will back down a bit and start rebuilding for the Fall season. Here are several things you can do to achieve maximum performance and some PRs.
1) Come to practice and follow the assigned pace.
2) Back down your mileage about 10% but increase your speed: You can do this a couple of ways:
Incorporate pick-ups(fartlek) into your runs. Six 1-2 minute pick-ups for those racing 5-10Ks.
Three 3-5 minute pick-ups for those focusing on 10 miles or more. These should be done once or twice a week. NO FASTER than your goal race pace.
Another option is you can also incorpate a 2nd shorter speedwork session into your weekly schedule. No more than 2 miles. BE SURE to get some recovery time between these harder workouts.
3)Strides - do 4-6 strides after you run twice per week.
4) Race don't waste all this fitness. Sign-up for some races.
If you have any questions e-mail me or ask me at practice.
Good Luck.
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