I am on Week 7 of the 17 week CrossFit Endurance War Horse Marathon Training plan, and here is what my week looked like:
Monday – Rest because I did the Brooklyn 10 Miler the day before.
Tuesday – Interval workout: 1 minute ladder: 1 min on, 1 off, 50 sec on, 50 off . . . down to 10 sec on 10 sec off, back up to 1 minute. This was pretty rough, especially building back up to the 1 minute on. When I was “on” I tried to stay 7:30/8:00 min mile pace, and then “off” was more like 9:45/10:00 min mile pace and I attempted to recover my breathing.
Wednesday – Rest
Thursday – CrossFit516 partner WOD with Kim and Astrid. 1.5 miles of running, a lot of box jumps, and wall balls to cap it off.
Friday – Track workout: 16 Rounds of: 20 sec on, 10 sec off. I used the same pacing from Tuesday, and it felt pretty good. It was about 3 miles of running, with 1 mile warm up and 1 mile cool down.
Saturday – 7 mile “long” run, even though the training plan called for a 5k time trial. I had just ran (and PR’d) my 5K a few weeks back, so I am going to use that time to set some tempo runs this week. 10:00 min/mile pace.
Sunday – Rest
Mileage: About 15 miles between all the temp and speed work this week.