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 lunges with a twist. Follow with stretches and abs.
Tuesday: 1-2 mile warm up. Stretches (dynamic and static). Hill repeats- find a hill that takes 2-3 minutes to run up. Run hard up the hill and jog down for rest. Do 6-10 repeats. 1-2 mile cool down. Follow with stretches and abs.
Wednesday: 4-8 miles easy. Do 4-6 50-100m striders. Stretch and abs after.
Thursday: 1-2 mile warm up. stretches (dynamic) 3-6 mile fartlek run. 4 minutes easy, 1 minute hard, and repeat till you reach desired milage. Stretch and abs after.
Friday: 3-6 miles easy. foam roll / rope stretch and abs.
Saturday: long run OR cross train / day off. 6-12 miles.
Sunday: long run OR cross train / day off. 6-12 miles.
(Don’t forget a water bottle and towel for abs.)
When/Where
Monday – 6:30 p.m. at the UF track by the ticket booth.
Tuesday – 6:30 p.m. at the UF track by the ticket booth.
Wednesday – 6:30 p.m. at SW rec center.
Thursday – 6:30 p.m. at the commuter lot bus stop.
Friday – 6:30 p.m. at the UF track by the ticket booth
Saturday and Sunday – TBD, see Facebook group for final location(s).
Monday- 1-2 mile warmup, tadalafil
4xmile at race pace with three minute recovery, viagra 1-2 mile cool down.
Tuesday- 30-70 minute recovery run.
Wednesday- 40-60 minute easy run.
Thursday- 1-2 mile warmup, 5 mile tempo run at threshold pace, 4×200 at race pace with 200m recovery jog 1-2 mile cool down.
Friday- 40-60 minute recovery run.
Saturday- Long run of 1-2 hrs.
Sunday- 20-45 minute recovery run or day off.
Monday (workout day): Start with a 1.5-3mile warmup, urologist
stretch, no rx
and do some strides. You will be doing 200 repeats. Run these all at a 75-80% race pace to keep a fast, steady pace. Do 10-16 of these with a 200 walk/jog in between (try and do more jogging than walking). Do a 1-2mile cooldown after and call it a day.
Tuesday: Easy run! Do anywhere from 4-8miles easy and enjoy the run. Try and do some strides and dynamic stretches after to stay loose.
Wednesday: Since we are on a Monday&Thursday workout routine, do anywhere from 4-9miles. But this time, do one of two things: Either make it a progression run (start at one pace and try to go a little faster each mile till the end) or include a fartleck in the middle of your run (i.e. 2mins fast, 1min easy, 1min hard, 1min easy, 30seconds hard, 1min easy and repeat for 3-4sets). The whole point of this is to warm your legs up for the next day. Trust me, it sounds ridiculous, but your legs will be thanking you for the heads up the next day.
Thursday (workout day): Start with a 1.5-3mile warmup, stretch, and do some strides. You will be doing 300 repeats. Again run all of these at 75-80% race pace to keep a fast, steady pace. Do 8-12 of these with 2minutes rest in between each one. If it becomes easy to keep after 4 of them, shorten the rest to a minute and 30seconds. Do a 1-2mile cooldown after and call it a day.
Friday: Recovery run of 4-6miles.
Saturday: Long Distance run! Try and do between 7-10 (For Girls) and 9-12 (For Guys) miles. We usually go to San Felasco to run on some trails so please come join us so you don’t have to do this all alone! If your legs feel fully recovered, include a mini fartleck during this to get some speed in (this is NOT required, just a consideration).
Sunday: Either take the day off or run for 30mins max. Don’t worry about the distance in the 30minutes of running because this day is to just help your legs relax.
Every night: Please make sure you stretch! This is very crucial to your training. The time you take to watch one television show could be also used to stretch! Make sure you hydrate during the day, eat (of course) and try to include your daily essentials (taking Vitamins is very helpful towards your training too). Last but not least, I know it may be hard, but make sure you get at least 7 hours of sleep a night or take naps to make it up. If you feel like you aren’t getting enough mileage for the week or feel like your legs are tired before workouts, do some two a days and have the second run be an easy run. This will help with the oxygen flow through your legs which will help you complete these workouts with less pain!
