Training Schedule: September 6 - 12

Proprioceptive Cue: Butt Squeeze

SUNDAY - Rest

MONDAY - Base Run + Drills
10 mi.@ base pace
Stiff-Legged Run 2x20 seconds
Running No Arms 2x20 seconds

TUESDAY - Mixed Intervals
Dynamic 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
2 mi. warm-up @ recovery pace
8 mi. @ half marathon pace
2 mi. cool-down @ recovery pace

FRIDAY - Recovery Run
2-6 mi.@ recovery pace

SATURDAY - Endurance Run
22 mi.@ base pace


3K pace = 6:11/mi.
5K pace = 6:25/mi.
10K pace = 6:39/mi.
half marathon pace = 6:59/mi.
base pace = 7:46-8:36/mi.
recovery pace = 8:37-9:47/mi.