Cart

Training For 06 – 11 January (Speed Week)

Indoor Track Workouts:

Mon:  10 Min. W/U, 2x 4x 400 Meter Repeats @ 800 Meter Race Pace W/200 Meter Rest ‘In Between the Repetitions’ and 400 Meters Rest ‘In Between the Sets,’ 20 Min. Cool Down

Tue:  3 to 5 Miles Easy Run

Wed:  3 to 5 Miles Progression Run (Last 10 Min. Pick Up the Pace)

Thu:  10 Min. W/U, 4x 600 Meter Repeats (1st 400 @ 2 Mile Race Pace, Last 200 @ 800 Meter Race Pace) W/200 Meter Rest, 20 Min. Cool Down

Fri:  30 Min. Easy Run W/10x Strides

Sat:  Race W/Long Cool Down (45 Min.) or 6 to 8 Mile Long Run

Half Marathon Training Schedule:

Mon:  20 Min. W/U, 3x 4x 400 Meter Repeats @ 5K Race Pace W/200 Meter Rest ‘In Between the Repetitions’ and 400 Meters Rest ‘In Between the Sets,’ 20 Min. Cool Down

Tue:  4 to 6 Mile Easy Run

Wed:  6 Mile Progression Run (Last 10 Min. Pick Up the Pace)

Thu:  20 Min. W/U, 4x 600 Meter Repeats (1st 400 @ 2 Mile Race Pace, Last 200 @ 800 Meter Race Pace) W/200 Meter Rest, 20 Min. Cool Down

Fri:  4 Mile Easy Run

Sat:  8 Mile Long Run (Back Off Week)

 

 

Leave a Reply

Your email address will not be published. Required fields are marked *

designed by Heartbeat Websites