During the week training....

My weekday training for the fall consists of 800m repeats (Yasso's 800's) and hill training. I find the combination of these two workouts yield improvements in my running very quickly. Both workouts are done solely on the treadmill. I love the ability to quantify my runs and be able to repeat those exact conditions as I ramp up the number of repeats. I have never made it to 10 repeats when I have tried this before....always found a cool marathon to run that I had not planned on running and it would throw a wrench into the middle of my training. Hopefully, I can hold off that urge and not do one until my target race (Bass Pro Shop Marathon), but I have seen good results from the partial climb to 10 repeats in the past.

800's......I do a 1 mile warm up and then go directly into my first repeat. I run the 800m at a 6:58 pace (that is cruising for me), and then a recovery jog for 400m and then back to the next repeat. I will work my way up to 10 repeats before I hit my taper.

Hills.....I do a 1 mile warmup and then go directly into my first hill repeat. I run a 6% grade hill at a 7:30 pace for 90 second (I never realized how long 90 seconds can be), followed by a 2.5 minute recovery jog and then back into the next repeat. I will work my way up to 10 of these also.

Thursday Night Run.....supposed to be a nice easy 3 miler.....doesn't always work out that way.

I really like the combination of these two workouts and hopefully with a long time to work up the repeat number I will see some good results.