Tuesdays I try to do somekind of speedwork. Actually, I prefer fartleks. And no, it is not a dirty word. I do try to do Yasso 800's about once a month but I don't live near a track and my neighborhood is hilly so I don't really do anything too structured on a regular basis. I prefer fartleks and pickups. Anyway, I warm up for a mile and run 3 miles doing 3-4 fartleks per mile and then 1 mile to cooldown.
Everyone says you have to do speedwork and hillwork to be successful in improving your times. I never really did much in my other marathon training, but I want to PR (and break 4 hours) in Flying Pig next May. We'll see how it goes!
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