1. warm-up circuit
2. 1.5-2 mile wu
3. workout
(w800/a.m. only)
w/ 400m group OR
2 sets of 120 + 100 + 80 + 60 + 40, r= 3' (10' between sets)
all others, choose one of the following:
a. fartlek on cinder loop at park: 5', 4', 3', 2', 1' hard w/ equal time recovery
b. fartlek on practice fields: 45' of diagonals at good to hard effort
c. quality run: w= 4-6 miles / m= 8-10 miles
4. 1.5-2 mile cd
5. cool-down exercises + stretching
(cross-training: rowing, 500m+1000m+1500m+1000m+500m, w/ equal time recovery)
9 mile quality run @ 5:50
ReplyDelete5-4-3-2-1
ReplyDeleteDid it with mark, joe, dj, and tim on the gravel loop.