Training Suggestions: (Upcoming Week) : Unless you are on VDOT 16, 20 or 24 week program and / or on Specific designed schedule created for your event: Note: the schedule will give you 22 to 35 miles for the week (Extra miles should be in form of pH runs of 15 to 20 minutes) Monday: off or cross train Tuesday: 5 x 1000meters Pressure (2 minutes recovery between each) Wednesday: Off, cross train; or 30 to 45 minutes easy Thursday: Hard Tempo Run: 20 minutes, plus a mile warm up and cool down Friday: Off, cross train or easy 30 to 45 minutes easy Saturday: Race or Simulate race: 9 miles (6 easy and 3 at race goal pace plus 20 to 30 seconds) Sunday: Easy Run 30 to 45 minutes Mike and I will be in AZ from Monday thru. Wednesday: Therefore I will hold structured training sessions this week as follows: Wed. 6:00pm at James McKnight Park Thur. 5:30 am at SMU Thur. 6:00 pm at Green Oaks Blvd, Arlington. Special Note: At this stage of race season: if you are about to run a major race in your planning from half marathon and above follow this last week of preparation: Race Day: RACE Day before: Off 2 days before: Easy 30 minutes 3 days before: Intervals 6 x 400 meters between your 5 K and 10K pace (recovery equal to the time it takes you to run the 400) 4 days before: Off, XT or easy 30 to 45 minutes 5 days before: Tempo Run: one mile warm up / 20 minutes at half marathon goal pace plus 10 to 15 seconds. Finish with 4 100 meter strides and a mile cool down
Posted on: Sat, 28 Sep 2013 21:59:38 +0000
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