SUNDAY - Rest
MONDAY - Base Run + Drills
6 mi.@ base pace
steep hill sprints 2x20 sec.
one-leg hop 2x20 sec.
TUESDAY - Hill Repetitions
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
6x2 min. hill repetitions @ 3K pace w/2 min. active recoveries
1.5 mi. cool-down @ recovery pace
WEDNESDAY - Base Run & Resistance Workout
6 mi.@ base pace
THURSDAY - Fartlek Run
dynamic stretching warm-up
6 mi.@ base pace w/6x2 min. intervals @ 3K pace "sprinkled in"
FRIDAY - Base Run & Resistance Workout
6 mi.@ base pace
SATURDAY - Endurance Run
11 mi.@ base pace
Base Pace = 7:46 - 8:36
3K Pace = 6:11
Recovery Pace = 8:37 - 9:47
Proprioceptive Cue: Driving the Thigh
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