GO HARDER

Runner's World (UK) - - Coach/Training -

Ad­vanced IIP Coach and 2:48 marathon run­ner Tia Accetta (Randy’s wife) pushes some ath­letes harder. This se­quence for ex­pe­ri­enced run­ners keeps vol­ume steady for three weeks while the intervals get shorter and faster. Then, run­ners re­turn to a longer ver­sion of the orig­i­nal work­out.

WEEK 1

5 x 1 mile a lit­tle faster than your marathon pace, with one minute of re­cov­ery

WEEK 2

10 x 800m at your tempo pace, with two to three min­utes of re­cov­ery

WEEK 3

20 x 400m a lit­tle faster than your tempo pace, with 200m of re­cov­ery

WEEK 4

6 x 1 mile a lit­tle faster than your marathon pace, with one minute of re­cov­ery

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