Proprioceptive Cue: Axle Between the Knees
SUNDAY - Rest
MONDAY - Base Run + Drills
8 mi.@ base pace
high knees 2x20 seconds
bounding 2x20 seconds
TUESDAY - Mixed Intervals
Dynamic stretching warm-up
1-mi. warm-up @ recovery pace
1x2K @ half marathon pace, 90-second active recovery
1x1mi. @ 10K pace, 90-second active recovery
1x1K @ 5K pace, 90-second 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 mi. warm-up @ recovery pace
7 mi.@ half marathon pace
1 mi. cool-down @ recovery pace
FRIDAY - Recovery Run
2 -6 mi.@ recovery pace
SATURDAY - Endurance Run
13 mi.@ base pace
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