Proprioceptive Cue: Navel to Spine
SUNDAY - Rest
MONDAY - Base Run + Drills
8 mi.@ base pace
stiff-legged run 2x20 sec.
running no arms 2x20 sec.
TUESDAY - 1K Intervals @ 5K Pace
Dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
4 x 1K intervals @ 5K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace
WEDNESDAY - Recovery Run
2-6 mi.@ recovery pace
THURSDAY - Tempo Run @ 10K Pace
Dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
4.5 mi. @ 10K pace
1.5 mi. cool-down @ recovery pace
FRIDAY - Recovery Run
2-6 mi.@ recovery pace
SATURDAY - Endurance Run
16 mi.@ base pace
base pace = 7:46-8:36
recovery pace = 8:37-9:47
5K pace = 6:25
10K pace = 6:39
Given the fact that I was on vacation traveling most of last week, I had a good training week. Except for my long run being a couple miles short and a bit slow of the scheduled pickup, I hit pretty much everything else for the week.
I need to keep the momentum this week and have a good, solid week. I'll be pulling back next week in anticipation of the 10K race on August 8.
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