This week our Birkie preparation plan eases up on the L3 / threshold volume and implements a sharpening L4 session. Our goal this week is to continue with good easy distance training while we allow ourselves time to absorb the last two weeks of volume training. By the end of the week, athletes should be ready to hit this L4 session with high energy and focus.
Hard interval sessions like this should be done sparingly, even in a training block, but they are beneficial for eliciting small increases in aerobic capacity and an athlete's ability to buffer lactic acid. The pacing of these intervals should be harder than your marathon distance pace (think 5km race pace) but will help build the capacity and strength needed to feel your best on race day.
Warm Up:
25 min L1
5 min L2
5 min recovery, dynamic stretching
Intervals:
5 min L3 pace - 2 min recovery
3 min L4 pace - 2 min recovery
3 min L4 pace - 2 min recovery
4-6 x 1 min L4 pace - 2 min recovery
cool down
Goal: get more comfortable moving at an uncomfortable pace:)
