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Training For 17 – 22 February (Speed Week)

Youth Track Workouts:

 

Mon:  10 Min. W/U, 2x 4x 90 Seconds W/90 Seconds Rest In-Between Reps, 3 Min. Rest In-Between Sets, 10 Min. Cool Down

Tue: 3 to 5  Miles Easy Run

Wed:  10 Min. W/U, 8x 30 Seconds Repeats W/Equal Distance Rest, 10 Min. Cool Down

Thu:  3 to 5 Miles Easy Run

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

Sat:  10 Min. W/U, 4 to 6x Long Hill Repeats W/Equal Distance Rest, 2 to 4x Short Hill Repeats W/Equal Distance Rest, 20 Min. Cool Down

 

Half Marathon Workouts:

 

Mon:  20 Min. W/U, 2x 4x 90 Seconds W/90 Seconds Rest In-Between Reps, 3 Min. Rest In-Between Sets, 20 Min. Cool Down

Tue: 6 to 8  Miles Easy Run

Wed:  20 Min. W/U, 8x 30 Seconds Repeats W/Equal Distance Rest, 20 Min. Cool Down

Thu:  8 Miles Easy Run

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

Sat:  20 Min. W/U, 4 to 6x Long Hill Repeats W/Equal Distance Rest, 2 to 4x Short Hill Repeats W/Equal Distance Rest, 5 Mile Cool Down

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