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Training For 20 – 25 May (Speed Week)

Mon:  10 Min. W/U, 4 to 6x 300 Meter Repeats @ 1500 Meter Race Pace W/100 Meter Rest, 20 Min. Cool Down

Tue:  3 to 5 Miles Easy Run

Wed:  3 to 5 Miles Easy Run W/10x Strides

Thu:  10 Min. 20 Min. Tempo Run @ 10K Race Pace, 4x 200s @ 800 Meter Race Pace, 10 Min. Cool Down

Fri:  30 Min. Easy Run W/10x Strides

Sat:  1500 Meter Race W/Long Cool Down

Training For 13 – 18 May (Strength Week)

Mon:  10 Min. W/U, 2 to 4x 800 Meter Repeats @ 5K Pace W/90 Seconds Rest, 2x 400 @ 800 Meter Pace, 20 Min. Cool Down

Tue:  3 to 5 Miles Easy Run

Wed:  10 Min. W/U, FARTLEK 1 Min. Fast, 1 Min. Recovery, 2 Min. Fast, 2 Min. Recovery, 2 Min. Fast, 2 Min. Recovery, 3 Min. Fast, 3 Min. Recovery, 2 Min. Fast, 2 Min. Recovery, 2 Min. Fast, 2 Min. Recovery, 1 Min. Fast, 20 Min. Cool Down

Thu:  3 to 5 Miles Easy Run

Fri:  30 Min. Easy Run W/10x Strides

Sat:  60 to 90 Min. Long Run

Training For 22 – 27 APR (Speed/Race Prep Week)

Mon: 10 Min. W/U, 2x 2 Min. Fast, 2 Min. Rest, 90 Seconds Fast, 2 Min. Rest, 60 seconds Fast, 2 Min. Rest, 30 Seconds Fast, 2 Min. Rest, 20 Min. Cool Down

Tue: 3 to 5 Miles Easy Run

Wed: 10 Min. W/U, 5x 30 Seconds Repeats W/2 Min. Recovery, 20 Min. Cool Down

Thu: 3 to 5 Miles Easy Run

Fri: 30 Min. Easy Run W/10x Strides

Sat: Race