Saturday: 5 mi w/ Track Striders- 10 laps Sunday: 10 mi w/ 5 mi 80% MHR and 5 mi LT pace Thursday: 6 mi w/ 1 mi x 3 10-K pace, 1/4-mi recovery Tuesday: 8 mi w/ 4 mi LT pace on hilly course Tuesday: 10 mi w/ 2 mi x 3 LT pace, 3-min recovery Thursday: 7 mi w/ 1/2 mi x 6 5-pace, 1/4-mi recovery Tuesday: 8 mi w/ 2 mi x 2 LT pace, 3-min recovery Thursday: 4 mi easy w/ 6 x 45-sec pickups Sunday: 6 mi w/ 3 mi 75/80% MHR and 3 mi LT Thursday: 5 mi w/ 1 mi x 2 5-K pace, 5-min recoveryįriday: 4 mi 65% MHR and 8 x 45-sec pickups Sunday: 10 mi time trial at goal race pace Tuesday: 6 mi w/ 1/4 mi x 6 5-K pace, 1/4-mi recovery Thursday: 7 mi w/ 1 mi x 3 10-K pace, 3-min recoveryįriday: 6 mi 65% MHR and 8 x 45-sec pickups Tuesday: 6 mi w/ 2 mi x 2 LT pace, 4-min recovery Sunday: 12 mi w/11 mi 75/80% MHR and 1 mi LT Sunday: 8 mi w/ 6 mi 75/80% MHR and 1 mi LTįriday: 6 mi 65% MHR and 6 x 45-sec pickups Thursday: 7 mi w/ 1 mi x 3 10-pace, 3- min recoveryįriday: 4 mi 65% MHR and 4 x 45-sec pickups Thursday: 5 mi w/ 1/2 mi x 4 5-K pace, 1/4-mi recovery Thursday: 5 mi w/ 1/4 mi x 6 5-Kk pace, 1/4-mi recovery The intermediate and advanced programs add a variety of speed and hill workouts that should include at least a one-mile warmup and a one-mile cooldown. Since the goal is to race the 10-miler at or about your lactate-threshold pace, all three programs include at least one lactate-threshold-paced workout per week, along with one longer run to build endurance. These 10-week training plans (for intermediate, advanced, and beginning runners) were developed by Larry Indiviglia, a certified personal trainer and director of run programs at Island Fitness in San Diego.
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