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Training For 09 – 14 March (Strength Week)

Youth Track Workouts:

 

Mon:  15 Min. W/U, 4x 3 Min. Repeats @  5K Race Pace W/3 Min. Recovery, 2x 90 Second Repeats @ 800 Meter Pace W/2 Min.  Recovery, 20 Min. Cool Down

Tue:  3 to 5 Miles Easy Run

Wed:  10 Min. W/U, 2 Mile Loop Tempo Run @ Marathon Pace, 10 Min. Cool Down

Thu:  3 to 5 Miles Easy Run

Fri:  30 Min. Easy Run W/10x Strides

Sat:  4 to 6 Long Run (With 3x 5 Min. ‘Pick Ups’)

 

Half-Marathon Training:

 

Mon:  20 Min. W/U, 4x 3 Min. Repeats @  5K Race Pace W/3 Min. Recovery, 2x 90 Second Repeats @ 800 Meter Pace W/2 Min.  Recovery, 20 Min. Cool Down

Tue:  6 to 8 Miles Easy Run

Wed:  20 Min. W/U, 2x 2 Mile Tempo Runs @ Marathon Pace W/5 Min. Recovery, 20 Min. Cool Down

Thu:  8 Mile Easy Run

Fri:  30 Min. Easy Run W/10x Strides

Sat:  12 Mile Long Run (With 3x 5 Min. ‘Pick Ups’)

 

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