Proprioceptive Cue: Axle Between the Knees
SUNDAY - Rest
MONDAY - Base Run + Drills
7 mi.@ base pace
steep hill sprints 2x20 sec.
one-leg hop 2x20 sec.
TUESDAY - 400m Intervals @ 3,000m Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
12 x 400m @ 3K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace
WEDNESDAY - Recovery Run
2-6 mi.@ recovery pace
THURSDAY - 1-mile Intervals @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
4 x 1 mi.@ 10K pace w/2 min. active recoveries
1.5 mi. cool-down @ recovery pace
FRIDAY - Recovery Run
2 - 6 mi.@ recovery pace
SATURDAY - Endurance Run
14 mi.@ base pace
recovery pace = 8:37 - 9:47
base pace = 7:46-8:36
10K pace = 6:39
3K pace = 6:11 (1:32)
Last week I had a pretty good week. I missed a 7-mile base run on Tuesday but got everything else. I was able to hit my times in the speed workouts but didn't run the recoveries at "recovery pace" instead I walked. I also substituted a 10K - the Peachtree Road Race in Atlanta - for a 13-mile endurance run. There's a race on the schedule in a couple of weeks that I'll skip and run 13 miles instead. My 10K result suggests I'm either right on schedule or slightly behind in my overall fitness. I'll get another 10K tuneup challenge next month.
This week will be back to focusing on the first leg of my build phase. I'll be adding two reps to my 400 repeats and one more mile repeat. In addition, I'll be going 14 miles on Saturday's long run. I hope Stephanie's group is back in action for that one.
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