Where Your Dreams Become Reality
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Poster: The Best Plan
Subject: RE: TrainMe: 400m to 5k
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
TH-3 mile warm up/run, hill sprints (15secs x 10 reps all out) jog 1 mile cool down
SA-off or recovery pace
* 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.
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
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 After:
M-2m warm up, hills (as much recovery as you want)
5x20second run backward up hill
5x10sec bound up hill (plyometric type strides)
1m cool down
T-3m recovery pace
W-3m recovery pace
Fr-4x800m (3:20 pace) jog 400m in between.
Sat-off/or recovery pace
Sun-6 miles easy
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