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Monday- 1-2 mile warm up, doctor
4×1200 at race pace with 3 minute recovery, weight loss
1-2 mile cool down.

Tuesday- 40-70 minute recovery run.

Wednesday- 30-60 minutes easy.

Thursday- 1-2 mile warm up, 5×1 mile at threshold pace with 1 minute jog recovery, 4×200 at race pace with 200m jog recovery, 1-2 mile cool down.

Friday- 30-60 minute recovery run.

Saturday- 1-2 hr. long run.

Sunday- Either take the day off or do a 20-40 minute recovery run.

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