SUNDAY - Rest
MONDAY - Base Run + Drills
9 mi.@ base pace
steep hill sprints 2x20 sec.
one-leg hop 2x20 sec.
TUESDAY - Mixed Intervals
Dynamics stretching warm-up
1 mi. warm-up @ recovery pace
1x3K @ half marathon pace, 2-minute active recovery
1x2K @ 10K pace, 2-minute active recovery
1x1K @ 5K pace, 2-minute active recovery
1x800m @ 3K pace
1 mi. cool-down @ recovery pace
WEDNESDAY - Recovery Run
2-6 mi.@ recovery pace
THURSDAY - Tempo Run @ Half-Marathon Pace
1.5 mi.@ recovery pace
7.5 mi.@ half-marathon pace
1.5 mi.@ recovery pace
FRIDAY - Recovery Run
2-6 mi.@ recovery pace
SATURDAY - Endurance Run
20 mi.@ base pace
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