Proprioceptive Cue: Butt Squeeze
SUNDAY - Rest
MONDAY - Base Run + Drills
10 mi.@ 7:38-8:29
2x20 sec. stiff-legged run
2x20 sec. running no arms
TUESDAY - Mixed Intervals
dynamic stretching warm up
1 mi. warm-up @ 8:30-9:40
1x3K @ 6:52, 2 min. active recovery
1x2K @ 6:32, 2 min. active recovery
1x1K @ 6:18, 2 min. active recovery
1x800m @ 6:05
1 mi. cool down @ 8:30-9:40
WEDNESDAY - Recovery Run
2-6 mi.@ 8:30-9:40
Resistance Workout
THURSDAY - Tempo Run @ Half Marathon Pace
2 mi. warm-up @ 8:30-9:40
8 mi. @ 6:52
2 mi. cool down @ 8:30-9:40
FRIDAY - Recovery Run
2-6 mi.@ 8:30-9:40
SATURDAY - Endurance Run
22 mi.@ 7:38-8:29
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