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Training For 14 – 20 January (Speed/Race Prep Week)

Mon: 10 Min. W/U, 3 to 5x 500 Meter Repeats (200 Meter Fast, 100 Meter Float, 200 Meter Fast) W/400 Meter Rest, 10 Min. Cool Down

Tue: 3 to 5 Miles Easy Run

Wed: 10 Min. W/U, 3x 150 Meters @ 90% Effort W/90 Seconds Rest, 6x 50 Meters @ Near Maximal Effort W/2 Min. Rest, 3x 200 Meters @ 400 Meter Race Pace W/90 Seconds Rest, 10 Min. Cool Down

Thu: 3 to 5 Miles Easy Run

Fri: 30 Min. Easy Run

Sat: 60 to 90 Min. Long Run or Rest

Sun: Race

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