Training Blog
Strength Week
Training for 04–09 May
by
Dan Alder

Youth Track and Field/Cross-Country:

Mon:  10 Min. W/U, 3x 1 Mile Repeats or 6 Min. Repeats W/3 Min. Recovery, 2x 400 Meter Repeats or 90 Second Repeats W/Equal Distance Recovery, 10 Min. Cool Down

Tue:  3 to 5 Miles Easy Run

Wed:  3 to 5 Miles Progressive Run (Last 10 Min. @ Comfortably Hard Pace)

Thu:  10 Min. W/U, 20 Min. Tempo Run W/Hills (@ 10K Race Pace), 10 Min. Cool Down

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

Sat:  6 to 8 Miles Long Run

Half-Marathon Training:

Mon:  20 Min. W/U, 3x 1 Mile Repeats or 6 Min. Repeats W/3 Min. Recovery, 2x 400 Meter Repeats or 90 Second Repeats W/Equal Distance Recovery, 20 Min. Cool Down

Tue:  6 to 8 Miles Easy Run

Wed:  8 Miles Progressive Run (Last 10 Min. @ Comfortably Hard Pace)

Thu:  20 Min. W/U, 20 Min. Tempo Run W/Hills (@ 10K Race Pace), 20 Min. Cool Down

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

Sat:  10 Miles Long Run

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