Training For 09 – 15 December (Strength Week)

Competition Group:

Mon: 10 Min. W/U, 3 to 5x 1000 Meter Repeats W/3 Min. Rest, 20 Min. Cool Down

Tue: 3 to 5 Miles Easy Run

Wed: 10 Min. W/U, 20 Min. Threshold Run, 20 Min. Cool Down

Thu: 3 to 5 Miles Easy Run

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

Sat: 60 to 90 Min. Long Run

Speed Development Group:

Mon: 10 Min. Warm-Up Run, 5x 100 Meter Repeats W/ A walk back to the start for rest)

Tue: Off

Wed: 10 Min. Warm-Up Run, 3x 45 Second Repeats W/3 Min. Rest

Thu: Off

Fri: 20 Min. Continuous Run

Sat: Off

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