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Training For 06 – 11 April (Strength Week)

Youth Track Workouts:

Workouts for the Week (Strength Week):

Mon: 10 Min. W/U, 5x 3 Min. Repeats (W/2x 15 Second Surges During the 3 Min. Repeat…You Decide When!) W/3 Min. Recovery, 10 Min. Cool Down

Tue: 3 to 5 Miles Easy Run

Wed: 3 to 5 Miles Progressive Run…Do 1x 30 Second Surge Every Mile

Thu: 10 Min. W/U, Pick Your Favorite 3 Mile Route and Run the 1st Mile at Marathon Pace, 2nd Mile at Half Marathon Pace, 3rd Mile at 10K Pace (In short if you don’t know your marathon pace etc. then just go by feel…bottom line start at a comfortably hard pace and then pick the pace up 10 to 15 per mile until you are done), 10 Min. Cool Down

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

Sat: 6 to 8 Mile Long Run

 

Half-Marathon Workouts:

Mon: 20 Min. W/U, 5x 3 Min. Repeats (W/2x 15 Second Surges During the 3 Min. Repeat…You Decide When!) W/3 Min. Recovery, 30 Min. Cool Down

Tue: 6 to 8 Miles Easy Run

Wed: 8 Miles Progressive Run…Do 1x 30 Second Surge Every Mile

Thu: 20 Min. W/U, Pick Your Favorite 3 Mile Route and Run the 1st Mile at Marathon Pace, 2nd Mile at Half Marathon Pace, 3rd Mile at 10K Pace (In short if you don’t know your marathon pace etc. then just go by feel…bottom line start at a comfortably hard pace and then pick the pace up 10 to 15 per mile until you are done), 20 Min. Cool Down

Fri: 45 Min. Easy Run W/10x Strides

Sat: 12 Mile Long Run

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