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Training Schedule for the week of August 17
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Monday, August 17 (practice @ 6:10am) Core Routine Long = 14 miles w/ last mile strides Middle = 12 miles w/ last mile strides Short = 10 miles w/ last mile strides Newbies Long = 8 miles Newbies Middle = 7 miles Newbie Short = 6 miles Tuesday, August 18 (practice @ 6:10am) Abdominal Routine Fartlek Workout = 30/60/90 seconds repeated Long = 9 miles (1wu + 7 @ Fartlek + 1cd) PM VB = 4 miles Middle = 8 miles (1wu + 6 @ Fartlek + 1cd) PM VG = 3 miles Short = 7 miles (1wu + 5 @ Fartlek + 1cd) Newbie Short = 6 miles road run Wednesday, August 19 (practice @ 6:10am) Core Routine Recovery Run Long = 8 miles Middle = 7 miles Short = 6 miles Thursday, August 20 (practice @ 6:10am) Abdominal Routine Marathon Pace Run = pace should be 30 seconds slower per mile slower than your last tempo run (see attachment on email) Long = 9 miles PM VB = 4 miles Middle = 8 miles PM VG = 3 miles Short = 7 miles Newbie Short = 6 miles Friday, August 21 (practice @ 6:10am) Core Routine Premeet Long = 6 miles Middle = 5 miles Short = 4 miles Saturday, August 22 (Sunrise Stampede 5k) Riverwalk Park (7654 Soaring Bird Ct. Corona, CA 92880) Meet at park no later than 7am! Race Starts @ 8am Varsity = 8 miles (2wu + race + 3cd) Non varsity = 7 miles (2wu + race + 2cd) Athletes not racing = 6 miles on own or you may run at the race site Sunday, August 23 (OFF!)
Total Miles Long = 55-63 miles Middle = 47-53 miles Short = 43 miles Newbies = 34-43 miles |