This was a down week leading into the 20k US Championships next Monday with the progression run on Tuesday being the only major workout. As has been the trend, this progression run dropped in pace faster than the previous two ending with four miles at or below 4:52 pace on the track.
Going into a race I like to front load my mileage. For example, the first four days are on par with a 140 mile week, while the last three days are on the very easy side, leading into Monday’s race. This is a compromise that has worked out well for me in the past. First it gives me a few days to recover and feel fresh going into a race and second it allows me to keep my training levels relatively even outside of a short period to continue working on my long term goals.
|Tuesday||45||70 min Progression Run 5:25 - 4:45||145|
|Friday||10 min brisk, 4 x 1km w/2:30 rest (2:43, 45, 42, 39)||Fly to New Haven||70|