Sunday: 45 Easy
Monday: 50-60 Minutes Long Run
Tuesday: Tempo Run 5 minutes easy, then 10 minutes Tempo, 2 minutes easy jog, 10 minutes tempo pace, 5 minutes easy. Big Core after.
Wednesday: 30-40 minutes easy
Thursday: Fartlek: 5 minutes easy, 10x1minute hard, 1 minute easy, 5 minutes easy, lower leg work after
Friday: 45-50 Minutes easy
Saturday: Cross Train
Monday, July 21, 2014
Week of 7/19: Summer Training Advanced
Sunday: 45 Easy and Strides
Monday: 75 Minute Long Run
Tuesday: Tempo Run. Warm Up then: 20 Minutes at Tempo Pace, 2 minute jog break, 10 minutes Tempo Pace, 10 minute cool down jog. Do 4x200 @ Mile Pace after. Then big core workout
Wednesday: 50-60 Minutes Easy
Thursday: Fartlek 10 minutes easy, 15x1min hard 1min easy, Lower Leg work after
Friday: 30 min easy
Saturday: Cross Train
Monday: 75 Minute Long Run
Tuesday: Tempo Run. Warm Up then: 20 Minutes at Tempo Pace, 2 minute jog break, 10 minutes Tempo Pace, 10 minute cool down jog. Do 4x200 @ Mile Pace after. Then big core workout
Wednesday: 50-60 Minutes Easy
Thursday: Fartlek 10 minutes easy, 15x1min hard 1min easy, Lower Leg work after
Friday: 30 min easy
Saturday: Cross Train
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