Phoenix Marathon 12 week plan starts Monday. The first three weeks will be muscular strength focused with more hill work. Also suggest you do 15-30 minutes of functional strength work 2 times a week. Helps with form and injuries.
Monday — easy 1hr run to Adobe and back, or ride if you like, 5:30am start
Tuesday — McDowell hill work, 5:15am start, warm up 15-20 min smooth and light, THEN (on 3-5% grade only, must be able to run back down with proper form, and hold form UP): 6 x 1.5 min Z3/4 effort controlled and fluid with run down Z2/3 let feet go. 1 min at bottom. THEN 10-15 min smooth Z2/3 on flat. Cool
Wednesday — rest
Thursday — run big loop, 5:15am, 1.5 hr with 4×12 min intervals, increase effort each 4 min, 2 min btw
Friday — very easy 1hr run to Adobe and back, or ride if you like, 5:30am start
Saturday — 2hr trail run, time and location TBD. Maybe would could run around Camelback mntn and then finish with a run to the top and back??
Don’t wait for me on Monday, I will be swimming. Ben is in charge 🙂
Anyone who wants to ride easy on Friday, let me know otherwise I will swim again.
If you aren’t doing the Phoenix Marathon or would otherwise not like to be on this email for the next 12 weeks, let me know and I will take you off dist.
Mike