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Training For 20 – 25 April (Strength Week)

Youth Workouts for the Week (Strength Week):

Mon: 10 Min. W/U, 3 to 5x 5 Min. Repeats @ 10K Race Pace W/3 Min. Recovery, 20 Min. Cool Down

Tue: 3 to 5 Mile Easy Run

Wed: 4 to 6 Mile Progressive Run (Run the last 1 Min. of each mile @ 10K Race Pace or every 10 Min. pick up the pace for 1 Min.)

Thu: 10 Min. W/U, FARTLEK 1 Min. Fast, 1 Min. Recovery, 1 Min. Fast, 1 Min. Recovery, 2 Min. Fast, 2 Min. Recovery, 2 Min. Fast, 2 Min. Recovery, 3 Min. Fast, 3 Min. Recovery, 2 Min. Fast, 2 Min. Recovery, 2 Min. Fast, 2 Min. Recovery, 1 Min. Fast, 1 Min. Recovery, 1 Min. Fast, 1 Min. Recovery, 10 Min. Cool Down

Fri: 30 Min. Easy Run or Orienteering Course

Sat: 4 to 6 Miles Long Run

 

Half Marathon Workouts for the Week:

 

Mon: 20 Min. W/U, 3 to 5x 5 Min. Repeats @ 10K Race Pace W/3 Min. Recovery, 20 Min. Cool Down

Tue: 6 to 8 Mile Easy Run

Wed: 8 Mile Progressive Run (Run the last 1 Min. of each mile @ 10K Race Pace or every 10 Min. pick up the pace for 1 Min.)

Thu: 20 Min. W/U, FARTLEK 1 Min. Fast, 1 Min. Recovery, 1 Min. Fast, 1 Min. Recovery, 2 Min. Fast, 2 Min. Recovery, 2 Min. Fast, 2 Min. Recovery, 3 Min. Fast, 3 Min. Recovery, 2 Min. Fast, 2 Min. Recovery, 2 Min. Fast, 2 Min. Recovery, 1 Min. Fast, 1 Min. Recovery, 1 Min. Fast, 1 Min. Recovery, 20 Min. Cool Down

Fri: 30 Min. Easy Run or Orienteering Course

Sat: 10 Mile Long Run

 

 

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