women's middle & long distance:
monday - 7 miles easy aerobic running
tuesday - OFF
wednesday - AT run, 4 miles @ 85%; 2 mi wu + 2 mi cd
thursday - 5 miles easy aerobic running + 8 x 100 fast striding w/ 300j recovery
friday - 6-7 mile strong aerobic run @ 80%; 1 mi wu + 1 mi cd
saturday - 7 miles easy aerobic running
sunday - 10 miles aerobic running @ 70-75%
(47-48 miles for the week + 3 optional morning runs totaling 10 miles)
men's middle & long distance:
monday - strong aerobic running @ 80%
(upperclassmen may run strong aerobic effort if recovered from long run, if not should run easy; freshmen should run easy aerobically)
tuesday - OFF
wednesday - aerobic fartlek running
(short, fast & relaxed efforts of 30" and less w/ plenty of easy running between)
thursday - easy aerobic running
friday - strong aerobic running @ 80%
saturday - easy aerobic recovery
sunday - long aerobic running @ 70-75%
m+w800:
monday - 30' of hill circuit running
tuesday - OFF
wednesday - aerobic fartlek running
(short, fast & relaxed efforts of 30" and less w/ plenty of easy running between)
thursday - easy aerobic running
friday - 30' of hill circuit running
(10:30AM for those in town who want to meet)
saturday - easy aerobic running
sunday - long aerobic running @ 70-75%
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9 comments:
ran 80 miles this past week. ran 45minutes at 80% effort Wednesday. Friday I was worn out from a tough finals week so I just ran easy. For my long run I did 16 miles in 1:35:54 at Kennesaw~probably closer to 75% effort than 70% effort. 123 days till ACC 10k.
65 miles.
M 9 (w/ 15 mins on hills)
T 13 (8 miles 46:32)
W OFF
R 4
F 14 (10 miles 57:53)
S 10
S 15 (wasnt feeling to well so just ran easy)
63 miles last week
I was at practice the whole week so you have my workouts. Saturday I did 9 easy and Sunday I did a pretty hilly 12 in 1:11:55 and felt pretty good.
43 miles for last week. You have my workouts from earlier in the week. I rearranged mileage a little bit for the end of the week.. for Friday I was rather tired from studying late for finals and thought it would be more conducive to my training to re-schedule that effort.
I ran 43 last week with a 6 miler at 6:20 pace on Friday. It's good to be home and relaxing a little bit.
I ran 13 miles last week. My achilles was really bothering me, but I've run the past three days. I ran 7 today, 6 of which were at 5:55 pace. It still hurts a little at the start of runs, but loosens up as the run progresses. Ideally I'll be back on schedule after this week.
ran 48 miles last week. Got an MRI on my leg on Thursday, which told me i have nothing to worry about anymore concerning my calf. This would make sense as I haven't had any pain in it in a few weeks. I will continue to build the mileage up slowly while keeping an eye on it.
46 miles last week. I ran a 6 mile threshold on Friday at 5:55 pace (with hills) that felt pretty good. Workin on keeping the dough to a minimum.
48 for the week of finals and 52 for this past week. felt pretty good for most of the week, the 80% run didn't go so hot because i started out a little too quick, long run went well though...12.2 @ 6:30 pace.
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