Proprioceptive Cue: Running on Water
Sunday - Rest
Monday - Base Run + Drills
8 mi.@ 7:46 - 8:36
steep hill sprints 20 sec.
one-leg hop 20 sec.
Tuesday - 1K Intervals @ 5K Pace
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:47
5x1K intervals @ 5K pace w/3-minute active recoveries
1.5 mi. cool down @ 8:37-9:47
Wednesday - Recovery Run
2 - 6 mi.@ recovery pace
Thursday - Tempo Run @ 10K Pace
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:47
5 mi.@ 10K pace
1.5 mi. cool down @ 8:37-9:47
Friday - Recovery Run
2-6 mi.@ recovery pace
Saturday - Progression Run
15 mi. (first 8 mi.@ base pace then gradually increase pace every mile; run last mile @ half-marathon pace)
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