Sun. Rest
Mon. 6 mi.@ base pace
stiff-legged run 2x20 sec.
running no arms 2x20 sec.
Tue. dynamic stretching warm up
1.5 mi. warm up @ recovery pace
6x90 sec. hill repeats@ 1 mi. pace w/ 2 min. active recovery
1.5 mi. cool down @ recovery pace
Wed. 6 mi.@ base pace
resistance workout
Thu. dynamic stretching warm up
6 mi.@ base pace w/6x90 sec. intervals @ 3k pace "sprinkled in"
Fri. 6 mi.@ base pace
Sat. 10 mi.@ base pace
Pace Guide
recovery pace = 8:37 - 9:47
base pace = 7:46 - 8:36
1 mi. pace = 5:50
3k pace = 6:11
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