M: easy 8 miles on a flat course.
T: 9 miles. 2 mile warmup. Stretch and striders. On a track, run 4x 400 meters in 1:51, with a 200 meter slow jog recovery. 1x 800 meters in 3:40. Warmdown 5 miles EASY.
W: Off.
Th: 8 miles. Warmup 2 miles. Stretch and do striders. 3x 1 mile in 7:10, with a one minute rest/jog interval. 3 mile warmdown.
F: 8 very easy.
S: 7 Easy, plus 6x 10 second striders.
S: 12 miles. After first 2 miles, run next two miles in 15:28 (7:44/mile pace). Run easy for the next 8.
Week's mileage: 52
No comments:
Post a Comment