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 Where Your Dreams Become Reality |
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You are reporting the following post to the moderators for review and possible removal from the forum Poster: The Best Plan Subject: RE: TrainMe: 400m to 5k Body: Best Week yet. I believe the plan was to run these workouts this week: ------------- M-Off or recovery pace running T-2 mile warm up & stretch, 1 mile time trial (shoot for 6:59 pace or better), 1 mile cool down W-4-5 easy TH-3 mile warm up/run, hill sprints (15secs x 10 reps all out) jog 1 mile cool down F-4-5 easy SA-off or recovery pace SU-10-12 LR ---------------- * Feel free to sub a 14:20 2mile trial/tempo tomorrow if you're getting bored with the miles trials. **Drop your Sunday long run down to 6 miles this week. -------------- Next Week: M-- 4 easy Tu- 1m wu, 1/2m striders, stretch, 8x400 (90-95s ea.)with 2min standing (or walking around) rest. 1m cd. W- 4 easy Th- Off Fr- 3 easy + 4x100m striders Sat- (hour before race) 1 mile wu, 2x50 striders, 400m in 90sec. (30min before race) stretch & stay loose. Mile Race, 1m cd. Sun- 6miles recovery pace Week After: M--4easy T--6easy W--8easy Th--10easy Fri--6easy Sat--4easy Sun--2easy Week After After: M-2m warm up, hills (as much recovery as you want) 5x20second run backward up hill 5x10sec bound up hill (plyometric type strides) 5x10sec sprints 1m cool down T-3m recovery pace W-3m recovery pace Th-4m easy Fr-4x800m (3:20 pace) jog 400m in between. Sat-off/or recovery pace Sun-6 miles easy Hit the submit button below if you want us to review the post. If you feel this is urgent or want a reply, email us at letsrun@letsrun.com about the post and please include a link to the thread the post is on and what page number/post on that page it is
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