Sunday: 17 miles
Monday: Recovery run AM/PM. Cap longer run at 60min, with shorter run no more than 35min.
Tuesday: AM (4M Shakeout) PM: Descending Quarters (2 sets of 4x400. Start at 5k pace and work down. numbers 7-8 should be close to mile pace) Rest is 200m walk/jog between intervals, and rest is 400m between sets (ie 400m walk/jog between intervals 4 and 5)
Wednesday: Medium LR (recovery run) 70% of normal LR Mileage. Take it easy today
Thursday: 3x [1min/2min/3min] Fartlek. Rest is 1min jog @ training run pace.
Friday: PreMeet! (35-40min run followed by 2x400. 1 @ 10k pace, 1 @ 5k pace with 3min between)
Saturday: Race.
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