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Training For 3 – 8 SEP 2018 (Strength Week)

M0n:  10 Min. W/U, 2 – 4 Mile Repeats W/3 Min. Rest (Jogging), 20 Min. Cool Down

Tue:  3 – 5 Miles Easy Run

Wed:  10 Min. W/U, Fartlek – 1 Min., 1 Min., 2 Min., 3 Min., 2 Min., 1 Min., 1 Min. (Rest for same time jogging in between reps), 20 Min. Cool Down

Thu:  3 – 5 Miles Easy Run

Fri:  3 Miles Easy Run, 10x Strides

Sat:  6 – 9 Mile Long Run

Training For 16 – 21 July (Speed Week)

Mon: 10 Min. W/U, 8x 400 Meters at Repetition Pace W/90 Seconds Rest, 10 to 20 Min. Cool Down

Tue: 3 to 4 Miles Easy Run

Wed: 10 Min. W/U, Final Kick Drills 2x Sets of 300 Meters, 200 Meters, 100 Meters W/Equal Distance Rest 10 to 20 Min. Cool Down

Thu: 3 to 4 Miles Easy Run

Fri: 30 Min. Run W/10x 100 Meter Sprints

Sat: 6 to 8 Mile Long Run

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