Week 4 Plans

This is going to be an interesting week. Let's look at what Hal Higdon's Intermediate I plan calls for in week 4 before I discuss any changes:

M - Cross
T - 3
W - 6
R - 3
F - Rest
S - 6 pace
S - 11 easy


This is what I consider the first week of "real" mileage. Looking ahead, weekend running is not going to happen no matter what. I'll be on a plane on Saturday and we will be in Disney on Sunday. So, if I want to hit this week's goals, I'll have to move everything up one day and remove the rest day on Friday. I can rest on Saturday and Sunday. My other thought is how difficult it is to get 6 miles on the treadmill during my lunch. I'm debating on making the 3 mile days 4 milers and keeping the 6 mile days as 5 mile days. I know the Saturday 6 mile "pace" run is an important step up in preparing you for race pace. So I may try and do that on Thursday outside. Maybe I can do something like this:

M - 4
T - 5
W - 3
R - 6 outside
F - 11 outside.

The Friday run would be a slow pace, probably around 9:30-9:50ish. I'd be looking at slightly over 95 minutes. Our temps this week should get back in the 20's and 30's, so I should be able to get outside if we don't have the snow.