M: 6M
9:04, 8:51, 8:08, 8:07, 8:03, 8:10
1400: ?
T: 8M + 6 x 100m Strides @ 2-7M
8:44, 8:11, 8:02, 8:15, 8:13, 8:06, 7:48, 8:17
Bandwalks, Calf raises, 100 Situps
1400: ?
W: 4M
9:07, 8:40, 8:10, 8:43
890v2: 286M
Th: 12M
9:24, 9:07, 8:59, 8:38, 8:41, 8:41, 8:26, 8:16, 8:23, 8:17, 8:18, 8:52 - I got a cramp at 11.75 and stopped to stretch it out. That worked for a bit but it didn't go away so I bagged it and walked a couple miles home.
1400: ?
F - Su: OFF
I took F off for the cramp and then the weather got really cold and windy and I was worried I was getting sick.
Week: 31M
I want to get the workout I missed over the weekend in this Monday and then follow this weeks schedule as you laid it out, but with the long intervals and long run switched. So I'll do 5 x 1000m Monday, 8M Thursday, and 3 x 1600m Saturday. Do you think that'd be a bad idea?
I wouldn't overdue it. I would pick either the 3X1600 or 5x1K and do that workout on Thursday. 2 workouts might burn you out before your race. Are you signed up for the 16th?
ReplyDeleteWeek #6 (3/4 - 3/10)
Mo- 4 miles easy, stretch, 1xmile @ 6:20, 2 miles recovery pace.
Tu- 6 mile recovery run (Band Walks, 100 sit-ups, 20 eccentric calf drops ea. leg)
Wd- 4 miles easy
Th- 1m wu, 2x100m striders, stretch, 3x1600m in 6:20sec ea (400m jog rest){or the 5x1000...whichever one you want}, 1 mile cd
Fr- 6 mile recovery run (Band Walks, Calf Drops, Planks, 40 push ups)
Sa- off
Su- 8 miles easy
Week #7 (3/11 - 3/17)
Mo- 6 miles easy
Tu- 2m wu, stretch, 2 x 400m @ 1:30, 1 x 800m @ 3:10, 2 x 400m @ 1:30 {rests: 2-3min rests}, 1 mile cd ****try not to go faster than suggested paces****
Wd- 4 miles recovery
Th- 4 miles easy + 4x100m strides
Fr- 2 miles easy
Sa- Race (3/16)
Su- off
Thanks. I am signed up for the 16th.
ReplyDeleteI also have a 5K with work on April 18. Its a night race.