Zach Hoge

4/1/13-4/7/13

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 […]

3/25/13-3/31/13

Monday: 4-8 miles easy, cheap grass drills – each exercise done twice: walking high knees, capsule karaoke with high knee, about it butt kicks, zippers (find a line on the grass and make a zipper design with legs), bounding, and […]

3/18/13/-3/24/12

Monday- 1-2 mile warmup, treatment 6×1000 at race pace with 3 minute recovery, 1-2 mile cool down. Tuesday- 30-70 minute recovery run. Wednesday- 30-60 minutes easy Thursday- 1-2 mile warmup, 4×1600 at threshold pace with 1 minute recovery, 1-2 mile […]

3/11/13-3/17/13

Monday- 1-2 mile warmup, this web 4×1 mile at race pace with 3 minute recovery after each mile, ed 1-2 mile cool down. Tuesday- 30-70 minute recovery run. Wednesday- 30-60 minute easy run. Thursday- 1-2 mile warmup, 2×2 mile at […]

2/25/13-3/3/13

Monday (workout day):¬†Start with a 1.5-3mile warmup (make sure your legs are actually warmed up so you don’t pull anything). Do some stretches (both dynamic and static), sildenafil do 2-4 100m strides, hepatitis and get some water. The workout is […]

2/11/13-2/17/13

Mike P.’s training schedule for 1/21 – 1/27: Preview | Download Monday- If racing this weekend: 1-2 mile warmup, patient 1 mile threshold pace with 1 minute recovery followed by 4×1200 at current race pace with 3 minute recovery. Cool […]