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Sunday
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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Weekly
Mileage
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1
Day off: Relax from a good week of training
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2
Track: 6x800m@5K (2:00 jog); 2-6 laps of fast straight/jog turn
Mileage: 5-8
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3
Cross train: Aerobic cross training = 45-60 mins. @ 70%+ mhr = alter-g, swim, mt. bike = Strength Training at gym + arm work
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4
Maintenance: 35-40 mins. @ maint. pace
Mileage: 5
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5
Track: Bondarenko Continuos = 2X, 1X {400m@5K, 400m@80%, 300m@VO2, 300m@80%, 200m@1500m pace, 200m@80%, 100m hard, 100m@80%} 400m easy jog recovery after first 2
Mileage: 7-8
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6
Cross train: Aerobic cross training = 45-60 mins. @ 70%+ mhr = alter-g, swim, mt. bike = Strength Training at gym + arm work
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7
Long run: 55-60 mins. @ maint. pace
Mileage: 7-8
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Mileage
24 - 29 |
8
Day off: Relax from a good week of training
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9
Track: 4x1200m@10K (60 secs. jog); 2x(3x300m = 1 fresh, 1 build, 1 good with 100m jog) 300m jog after 3
Mileage: 7-8
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10
Cross train: Aerobic cross training = 45-60 mins. @ 70%+ mhr = alter-g, swim, mt. bike = Strength Training at gym + arm work
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11
Maintenance: 40-45 mins. @ maint. pace
Mileage: 6
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12
Track: 8x800m (first 400m@5K, next 200m@1500m, final 200m@5K) 3:00 easy jog recovery
Mileage: 6-7
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13
Cross train: Aerobic cross training = 45-60 mins. @ 70%+ mhr = alter-g, swim, mt. bike = Strength Training at gym + arm work
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14
Long run: 65-75 mins. @ maint. pace
Mileage: 9-10
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Mileage
28 - 31 |
15
Day off: Relax from a good week of training
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16
Track: Lane 8 Tempo: 16x400m in Lane 8 @ 10K (jog stagger for recovery); 6x100m@800m pace (walk 100m recovery)
Mileage: 7-8
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17
Cross train: Aerobic cross training = 45-60 mins. @ 70%+ mhr = alter-g, swim, mt. bike = Strength Training at gym + arm work
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18
Maintenance: 40-45 mins. @ maint. pace
Mileage: 6-7
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19
Track: Hill Work @ Dish: Campus West/Junipero Serra Intersection = 2xLong Hill + 4-6 x short hill (jog down recovery)
Mileage: 7-8
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20
Cross train: Aerobic cross training = 45-60 mins. @ 70%+ mhr = alter-g, swim, mt. bike = Strength Training at gym + arm work
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21
Long run: 75-85 mins. @ maint. pace
Mileage: 10-11
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Mileage
30 - 34 |
22
Day off: Relax from a good week of training
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23
Track: 8x600m@5K (200m easy jog)
Mileage: 7-8
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24
Cross train: Aerobic cross training = 45-60 mins. @ 70%+ mhr = alter-g, swim, mt. bike = Strength Training at gym + arm work
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25
Maintenance: 45-50 mins. @ maint. pace
Mileage: 6-7
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26
Track: 5x(400m@5K rit 400m@1500m pace) 3:00 easy jog
Mileage: 6-7
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27
Cross train: Aerobic cross training = 45-60 mins. @ 70%+ mhr = alter-g, swim, mt. bike = Strength Training at gym + arm work
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28
Long run: 85-95 mins. @ maint. pace
Mileage: 12
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Mileage
31 - 34 |
29
Day off: Relax from a good week of training
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30
Track: 4M @ threshold (4:00 jog); 2x(3x300m@fresh, build, good w/ 100m jog) jog 300m after each set
Mileage: 8-9
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1
Cross train: Aerobic cross training = 45-60 mins. @ 70%+ mhr = alter-g, swim, mt. bike = Strength Training at gym + arm work
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2
Maintenance: 55-60 mins. @ maint. pace
Mileage: 7-8
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3
Track: 8x400m@VO2 (equal jog to time of recovery)
Mileage: 5-7
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4
Cross train: Happy Independence Day! Aerobic cross training = 45-60 mins. @ 70%+ mhr = alter-g, swim, mt. bike = Strength Training at gym + arm work
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5
Long run: 95-110 mins. @ maint. pace
Mileage: 12-13
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Mileage
32 - 37 |