Sat. 1:30 run good pace at 78% going 8/1. Walk for 5 min. to start. Stretch for 10 min.
Sun. 1 hour run. Go easy for 15 min. 4/1 at 65%. Then do 1.5 min. hard as you can, 1 min. walk, 2.5 min. easy run.
Monday: swim and or circuit train
Tues. 1:20 good pace run 7/3 at 78% and if no circuit train on Monday do it today
Wed. swim
Thursday: 1:20 good pace run 7/1 at 78% and circuit train again
Friday: off
Sat. 2:10 total. Walk for 10 min. Then your going to run on any hills you can! Surge hard up all hills until you have to walk.
Run down all hills good pace and on the flats run 75% and ONLY walk if you have time
Stretch
Sun. repeat last week
Monday: repeat last week
Tues. 1:30 easy run going 8/2 at 70-75%
Wed. swim
Thursday: 1:30 good pace run going 8/2 at 78-80% but the last 10 min. do 1 min. hard, 1 min. easy
No comments:
Post a Comment