This weeks schedule : Monday - 3 easy + 2 recovery pace with Drills and Strides Tuesday - easy pace - 8 miles – glycogen depletion run
Wednesday - recovery pace - 5 miles
Thursday - 8 miles – Your choice - based on the hill workout options you were sent last week
A) 2 miles easy, hilly power run for 5 miles with 1 mile recovery
B) 2 miles easy, 5 mile hill run where you push MP (marathon pace) for 10 minutes, recovery for 2 minutes, and repeat with final mile being recovery
C) 4 easy miles in the AM then join one of the PM hill groups for Grinders.
Friday - Off Saturday - 12 miles
Sunday - 6 With the lack of hills at the beach.. I will probably sub in a two a day with more mileage than called for on Thursday. Tonights workout was warm, humid and sunny which seems to be the norm lately. 3 @ easy (8:24, 8:06, 7:53) 2 @ recovery (8:41, 8:26) 4x skips, 4x high knees, 4x grapevines, 4x butt kicks 6 striders (4:46 pace, 4:34 pace, 4:31 pace, 5:28 pace, 4:43 pace, 4:53 pace)
|