Building Up

2 Tempo and Long Intervals per week.

1 every two weeks of Hills, Repetitions, Sprints and Strides.

Run one or two easy miles before and after each workout to warm up and cool down.

1. TEMPO RUN: 25 to 30 minutes at 20 seconds slower than 10K pace
2. LONG INTERVALS: 4 x mile at 5K race pace with 3 to 4 minutes active recovery
3. HILL REPEATS: 2 sets of 6 to 8 x 150-meter hill repeats. Sprint up, walk down.
4. SPEED REPETITIONS: 8 x 400 meters at mile race pace with 2 minutes active recovery
5. SPRINTS: 8 x 200 meters at 800-meter race pace with 200-meter slow jog recovery
6. STRIDES: 10 to 12 x 100-meter strides. Stride the straightaway, jog the turn.

🙂 Lots of hard stuff here.

Here’s a preview of the 1st Month of MY TRAINING to start September 1, 2013:

Week 1

  • tempo / long intervals / long runs / hills

Week 2

  • tempo / long intervals / long runs

Week 3

  • tempo / long intervals / repetition / hills

Week 4

  • tempo / long intervals / long runs

God bless us all.

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