Sunday - Rest
Monday - Base Run + Drills
5 mi.@ base pace
high knees 20 sec.
bounding 20 sec.
Tuesday - Hill Repetitions
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
4x2 min. hill repetitions @ 3K pace w/2 min. active recoveries
1.5 mi. cool-down @ recovery pace
Wednesday - Base Run
6 mi.@ base pace
Thursday - Fartlek Run
dynamic stretching warm-up
5 mi.@ base pace w/4x2 min intervals @ 3K pace "sprinkled in"
Friday - Base Run
6 mi.@ base pace
Saturday - Base Run
8 mi.@ base pace
Proprioceptive Cue: Floppy Feet
base pace = 7:46-8:36
recovery pace = 8:37 - 9:47
3K pace = 6:11
This is a "recovery" week which I'm happy to take. Although I'm generally feeling pretty good, the pull back comes at a good time. I also have a business trip this week that's going to make things a bit difficult schedule-wise but I'll figure out a way to get my runs in ... it most likely won't be exactly as scheduled above.
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