Please text your weekly mileage!
With a little lower mileage level, this week would be a good one to fit in a day off. The schedule remains the same for this week. Again, make sure you are stretching, particularly after each run. Make sure you include 3 x 30 seconds on each hip flexor. Continue your recovery strategies and iron supplementation. If you have questions, contact one of your coaches.
monday
mcmillan warm-up
+ aerobic running OR strong aerobic running @ 80%
w= 6-7 miles, m= 7-8 miles
+ mcmillan stage two core
tuesday
dynamic warm-up
+ aerobic running
+ 6 x technique strides
wednesday
mcmillan warm-up
+ aerobic speed fartlek (short, FAST, runs of 15-30 seconds
with plenty of easy running between - run with good technique)
+ hip circuit
thursday
dynamic foot drills
+ aerobic running
friday
mcmillan warm-up
+ strong aerobic running @ 80%; w= 7-8 mi, m= 9-10 mi
+ mcmillan stage 2 core
saturday
aerobic running
sunday
long aerobic running
+ cool-down exercises
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4 comments:
77. ran a 13 mile tempo averaged 6:14pace, started at 7:06 and got down to 5:26.
55 for the week. I was short due to travel.
58
4, still having trouble with my leg. Going to see paul today
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