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Training For 11 – 16 May (Speed Week)

Youth Track Training:

 

Mon: 10 Min. W/U, 2x 4x 400 Meter Repeats or 70 Second Repeats @ 5K Race Pace W/3 Min. Rest In-Between Reps, 5 Min. Rest In-Between Sets, 2x 200 Meter Repeats W/3 Min. Rest, 10 Min. Cool Down

Tue: 3 to 5 Mile Easy Run

Wed: 4 Mile Progressive Run (Last 10 Min. @ Comfortably Hard Pace)

Thu: 10 Min. W/U, 2x 600, 2x 400, 2x 200 W/Equal Distance Recovery, 10 Min. Cool Down

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

Sat: 6 to 8 Miles Long Run

 

Half Marathon Training:

 

Mon:  20 Min. W/U, 2x 4x 400 Meter Repeats or 70 Second Repeats @ 5K Race Pace W/3 Min. Rest In-Between Reps, 5 Min. Rest In-Between Sets, 2x 200 Meter Repeats W/3 Min. Rest, 30 Min. Cool Down

Tue:  6 to 8 Mile Easy Run

Wed:  8 Mile Progressive Run (Last 10 Min. @ Comfortably Hard Pace)

Thu:  20 Min. W/U, 2x 600, 2x 400, 2x 200 W/Equal Distance Recovery, 30 Min. Cool Down

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

Sat:  12 Mile Long Run

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