Monday: 8x400 on 3:00 rest (1.5 wmup, dynamics, 1.5mi cldn) Tuesday: Tempo Run (4mi). 1st 2, ease into it and go progressive. Final 2 mi, hit your LT pace (85%) Wednesday: Flying 30m. 1.5 mi wmup, dynamics, 10xflying 30m w/ 4:00 rest (do 5m acceleration, 20m all out, 5 m deceleration), 3-4 mi cldn at a very gentle pace. Thursday: "30 seconds of death". Ahhh, its a fun workout. Do a proper warmup as usual, with dynamics and all. Then run 30s as fast as you can. Measure the distance. Rest 6-8 minutes. Then do it again. Rest 6-8 minutes. Do that as many times as you can, until the distance you cover is less than 90% of your original distance. Friday: Recovery Run (4-6mi at gentle pace) Saturday: wmup, 6x45seconds fast (on grass) w/ 8:00 rest. , 2-4 mi very gentle pace. Sunday: Nothing. No running at all. Just rest Get in touch with Coach mobley if you have questions about your pace targets. |
Announcements >