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1/28/13 – 2/3/13

Monday – 30-70 minutes moderate pace, page
finish up with 6x80m uphill sprints with full recovery (walk-down).
Tuesday – 30-60 minutes easy.
Wednesday – 30-70 minutes easy.
Thursday – 1.5 mile warmup, and
tempo run (5 miles, or 7.5 for those advanced with great fitness). I would recommend using the Lake Alice loop, as this is roughly 2.5 miles per loop. On the first 2.5 mile loop, go at threshold pace (25 seconds per mile slower than race pace) and speed up by 10 seconds per mile on the second loop. Finish with 4×200 on the track and 1-1.5 mile cool down.
Friday – 30-70 minute recovery run.
Saturday – Long run, anywhere from 50 minutes to 2 hours.
Sunday – Day off or easy 20-45 minute recovery jog.

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