SUNDAY - Rest
MONDAY - Base Run + Drills
5 mi.@ 7:46-8:36
1x20 sec. high knees
1x20 sec. bounding
TUESDAY - Hill Repetitions
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:46
4x2 min.@ 6:11 w/2 min. active recoveries
1.5 mi. cool-down @ 8:37-9:46
WEDNESDAY - Base Run
6 mi.@ 7:46-8:36
THURSDAY - Fartlek Run
Dynamic stretching warm-up
5 mi.@ 7:46-8:36 w/4x2 min.@ 6:11 "sprinkled in"
FRIDAY - Base Run
6 mi.@ 7:46-8:36
SATURDAY - Base Run
8 mi.@ 7:46-8:36
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