Upload a Photo Upload a Video Add a News article Write a Blog Add a Comment
MessageReportBlock
Blog Feed News Feed Video Feed All Feeds
 

Folders

 

 

Training Schedule for the week of August 17

Published by
tdimarco   Aug 16th 2015, 5:28pm
Comments
Attached Documents
AT Run 2015 Posted 08/16/2015 (46 downloads)

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

History for tdimarco
YearVideosNewsPhotosBlogs
2021   1    
2020       20
2019   2   47
Show 8 more