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Training For 23 – 28 December (Speed Week)

Indoor Track Workouts:

Mon: 3 to 5 Miles Easy Run

Tue: 10 Min. W/U, 6 to 8x 300 Meter Repeats or 60 Second Repeats @ 5K Race Pace W/Equal Distance Rest, 4x Strides, 10 Min. Cool Down

Wed: 3 to 5 Miles Easy Run

Thu: 3 to 5 Miles (Progressive Run – Last 10 Min. @ Marathon Pace)

Fri: 10 Min. W/U, Speed Drop Downs – 2x 400 Meter or 80 Seconds, 300 Meter or 60 Seconds, 200 Meter or 40 Seconds, 100 Meter or 20 Seconds Repeats W/Equal Distance Rest, 10 Min. Cool Down

Sat: 4 to 6 Miles Long Run

Half Marathon Training:

Mon: 4 to 6 Miles Easy Run

Tue: 20 Min. W/U, 8x 300 Meter or 60 Second Repeats @ 5K Race Pace W/Equal Distance Rest, 4x Strides, 20 Min. Cool Down

Wed: 4 to 6 Miles Easy Run

Thu: 6 to 8 Mile Progressive Run (Last 2 Miles @ Marathon Pace)

Fri: 20 Min. W/U, Speed Drop Downs – 2x 400 Meter or 80 Seconds, 300 Meter or 60 Seconds, 200 Meter or 40 Seconds, 100 Meter or 20 Seconds Repeats W/Equal Distance Rest, 20 Min. Cool Down

Sat: 8 to 10 Miles Long Run

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