In Week 26 I had my first woman as my coach for the week. I had Australian Steeplechaser Genevieve LaCaze as my coach, Miss Stage Crasher
Sunday August 31, 2014
Over-distance day 18 miles
Run between 1hr 45mins and 2hours depending on how you feel. Try your best to
stay in soft surface to help the legs recover. Just run at a moderate pace and
don't kill yourself!
Monday Sept. 1, 2014
Am- 50 mins steady
Pm - 30mins easy + 4 x 120m strides on track with spikes. 800m pace with walk
back recovery. Stretch and foam roll after
Tuesday Sept. 2, 2014
AM: 20min warm-up, 2km tempo pace on track, 8 x 400m at 1500m pace with lap jog
recovery, another 2km tempo pace. 20mins cool down
Pm - easy 30 min jog. Stretch
Wednesday Sept. 3, 2014
AM - 60mins
Pm - 30mins
Today is easy and for recovery. Just run easy and soak up yesterdays workout
Thursday Sept. 4, 2014
AM: 20 min warm up, 6 mile tempo, 20 min warm down
PM: Easy 30min jog
Friday Sept. 5, 2014
60mins easy. Just one run today to let your body recover well for tomorrow.
Saturday Sept. 6, 2014
Am - 20 min warm up, 6 x 800m. These should be a strong pace.
Pace yourself early so you don't die before the top but you should be pushing
the pace.
20mins cool down.
Pm - 30 mins easy - recover
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