Sun: Rest
Mon: 5.5 mi.@ base pace
high knees 2x20 sec.
bounding 2x20 sec.
Tue: dynamic stretching warm up
1.5 mi. warm-up @ recovery pace
6x75 sec. hill reps @ 1 mi. pace w/2 min. active recoveries
Wed: 5.5 mi.@ base pace
resistance workout
Thu: dynamic stretching warm up
5.5 mi.@ base pace w/6x75 sec. intervals @ 3K pace "sprinkled in"
Fri: 5.5 mi.@base pace
resistance workout
Sat: 9 mi.@ base pace
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