July 25-30
Monday: Long Run
55-65 min run
Agilities and abs
Tues: 30 min recovery run or cross train
Wed: Hilly run
40-50 min
Agilites and Legs
Thurs: Cross train or 30 min recovery
Fri: Warm up ten min
5 min @ tempo pace, 5 min jog
3 min @ cc race pace, 3 min jog
Turn around
3 min @ cc race pace, 3 min jog
3 min @ cc race pace, 3 min jog
1 min @ mile race pace, 1 min jog
1 min @ mile race pace, 1 min jog
10 min cool down
Agilities and abs
Sat: 30 min recovery run
Weekly Mileage: 25-35miles
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