Remember, we are still doing just three days of training each week. On the off days we can take it easy, do an easy run (20min), or cross train (XT).
Day One-Track work or Hills
Track: 20 min warm up
3X1600, which means 3 miles a little faster w/ 2 min. slow run in between.
10 min cool down
Hills: 20 min warm up
run up hills (5 times up)
10 min cool down
Day Two-Tempo
5 mile tempo ( steppin it up)
w/ warm up and cool down
Day Three-Long Run
We are up to 7.5 miles!
Good luck this week! Love you, cuz.
2 comments:
Thanks for the update. Ran 3 miles today trying to pick up the tempo. Then ran sprints for 15 min. Though I was going to puke for sure.... slow and steady. Thanks for the workouts. Love you
On tues I ran a 35 min tempo run around the Presidio. My feet are hurting. Need to slow down til I have new shoes and insoles.
Then I took off for 4 days and ran a 32min slow, easy paced run on Sun.
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