| Mon. |
Tues |
Wed. |
Thurs |
Fri |
Sat |
Sun |
TOTAL |
|
8 @ 8:45 (3
x 1600 @ 8:20 with 3:00 rest) |
6 @ 10:00 |
7 @ 8:45 (10 x 100) |
|
4 @ 10:00 |
12 (4 @ 9:00 and 8 @ 8:35) |
37 |
|
8 @ 8:45 (3
x 1600 @ 8:20 with 3:00 rest) |
6 @ 10:00 |
8 @ 8:45 (10 x 100) |
|
5 @ 10:00 |
14 (7 @ 10:00 and 7 @ 9:00) |
41 |
|
10 @ 8:45
(3 x 1600 @ 8:20 with 3:00 rest) |
6 @ 10:00 |
9 @ 8:45 (10 x 100) |
|
5 @ 10:00 |
15 (5 @ 10:00 and 10 @ 8:35) |
45 |
|
7 @ 8:45 (3
x 1600 @ 8:20 with 3:00 rest) |
6 @ 10:00 |
6 @ 8:45 (10 x 100) |
|
4 @ 10:00 |
12 (6 @ 10:00 and 6 @ 9:00) |
35 |
Goals:
Identify what your HMP tempo pace is for Lactate Threshold
runs (warm up and cool down runs with 4-6 miles at Lactate Threshold Half Marathon Pace in middle) after these
four weeks of training.
Sub 8:00 pace
repeats
5K or 5 Mile Races at sub 8:00
pace this Fall.
| 