Training Blog
Strength Week
2x Workouts
by
Dan Alder

Youth Track Workouts:

Mon: 10 Min. W/U, 3x 1 Mile Repeats or 6 Min. Repeats W/3 Min. Recovery, 2x 400 Meter Repeats or 70 Second Repeats W/Equal Distance Recovery, 20 Min. Cool Down

Tue: 3 to 5 Mile Easy Run

Wed: 4 Mile Progressive Run (Last 15 Min. @ Comfortably Hard Pace)

Thu: 10 Min. W/U, 15 Min. Tempo Run W/Hills (Comfortably Hard Pace), 10 Min. Cool Down

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

Sat: Long Run 6 to 8 Miles

Half-Marathon Workouts:

Mon: 20 Min. W/U, 3x 1 Mile Repeats or 6 Min. Repeats W/3 Min. Recovery, 2x 400 Meter Repeats or 70 Second Repeats W/Equal Distance Recovery, 30 Min. Cool Down

Tue: 6 to 8 Mile Easy Run

Wed: 8 Mile Progressive Run (Last 15 Min. @ Comfortably Hard Pace)

Thu: 20 Min. W/U, 15 Min. Tempo Run W/Hills (Comfortably Hard Pace), 30 Min. Cool Down

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

Sat: Long Run 8 Miles

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