Workouts

  • Mon 7-21 distance run   AC 65-80%
  • Tue- form drills and strides, 3-5 x 5 minute runs x 1 MR AT 80-90%
  • Wed-Recovery run AR 50-65%
  • Thu - 2 x 10 minutes x 1 MR AT 80-90%
  • Fri-recovery run  AR  50-65% or
  • Sat- distance run or off   AC 65-80%
  • Sun-Long run 10+AC  65-80%

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  • Mon 7 -28/distance run   AC 65-80%
  • Tue- form drills and strides, 3-5 x 5 minute runs x 1 MR AT 80-90%
  • Wed-Recovery run AR 50-65%
  • Thu - 2 x 10 minutes x 1 MR AT 80-90%
  • Fri-recovery run  AR  50-65% or
  • Sat-  distance run or off   AC 65-80%
  • Sun-Long run 10+AC  65-80%
  • ________________________________________
  • Mon 8 -4/ distance run   AC  65-80%
  • Tue – 3 x 1 mile repeat x 2 MR Mvo2 92-97%
  • Wed – recovery run  AR 50-65%
  • Thu – (2 sets) 2 x vomit Hill x 2 MR mvo2 92-97%
  • Fri – recovery run AR  50-65
  • Sat – distance run  AC 65-80%
  • Sun - Long Run AC 65-80%

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  • Mon 8 – 11/  distance run   AC  65-80%
  • Tue - 3 x fartlek run to 32nd St x 2 MR AP 85-92%
  • Wed - recovery run  AR 50-65%
  • Thu - (2 sets) figure 8 hills x 2 MR mvo2 92-97%
  • Fri - recovery run AR  50-65 % or
  • Sat - distance run  AC 65-80%
  • Sun - Long Run AC 65-80% or

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