Go Penny and Sandy (Sugar & Spice)! What an amazing journey!!
Speed (does not have to be done on a track) – warm up with 8 x 80m strides then run (Fun Group) 6 x 800 at Yasso pace or (Fast Group) 8 x 800 at Yasso pace then (both groups) cool down with an easy mile *a Yasso 800 is marathon goal time converted from hours:minutes to minutes:seconds, for example…if your goal time for the marathon is 4 hours and 15 seconds then each Yasso should be run at 4 minutes and 15 seconds, the rest interval in between should equal about the time of the repeat* (Strava label = SPEED)
Tempo – warm up with 8 x 80m strides then find a steep hill and sprint up it at full speed 8 – 12 times walking down after each up for recovery then cool down with an easy mile (Strava label = TEMPO)
Long – Fun Group runs 6 miles with the first 5 at half marathon pace and then a fast finish, Fast Group runs 12 miles with the first 11 at marathon pace and then a fast finish (Strava label = LONG)
Run every chance you get!