Proprioceptive Cue: Falling Forward
SUNDAY - Rest
MONDAY - Base Run + Drills
8 mi.@ base pace
2x20 sec. high knees
2x20 sec. bounding
TUESDAY - 1K Intervals @ 5K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
3x1K @ 5K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace
WEDNESDAY - Recovery Run
6 mi.@ recovery pace
THURSDAY - Tempo Run @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
4 mi.@ 10K pace
1.5 mi. cool-down @ recovery pace
FRIDAY - Recovery Run
6 mi.@ recovery pace
SATURDAY - Progression Run
14 mi.
(first 7 mi.@ base pace then gradually increase pace every mile; last mile @ half-marathon pace)
This week begins the four-week "Build 2" phase of training. The objectives are to continue building endurance, increase fatigue resistance at 5K and 10K pace, build efficiency at half-marathon and marathon paces.
With yesterday's breakthrough 5K PR, I'm going to make my training paces a bit faster. I'll see how that goes and whether I'm able to hang with the faster paces. The new training paces are:
recovery: 8:30-9:40/mile
base: 7:38-8:29
marathon: 7:09
half marathon: 6:52
10K: 6:32
5K: 6:18/mile 1:33/400 meters
3K: 6:05/mile 1:30/400 meters
1 mi.: 5:44/mile 1:26/400 meters
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