May 15-20
Note the times and miles listed this week are WITHOUT warm-up included! So do a 10 min warm-up and then the rest of mileage.
*SEE PACE CHART BELOW
*SEE PACE CHART BELOW
NOTES ON WEEKLY TRAINING
- Strides: Run at 80-95% maximum effort for 50m (these can be done on the track, sidewalk, or grass) then rest for at least 2 minutes before completing the next one. Focusing on being smooth and having SPECTACULAR form :)
- 100m Pyramid Strides: Build up your run to 95% effort (hold for 3 seconds) then coast back down. These can be done on the track, sidewalk, or grass) then rest for at least 2 minutes before completing the next one. Focusing on being smooth and having SPECTACULAR form :)
-Whistle Hills: Sprint uphill for designated time (in seconds) recover by jogging back to start line, start next rep as soon as you get to the bottom
- 100m Pyramid Strides: Build up your run to 95% effort (hold for 3 seconds) then coast back down. These can be done on the track, sidewalk, or grass) then rest for at least 2 minutes before completing the next one. Focusing on being smooth and having SPECTACULAR form :)
-Whistle Hills: Sprint uphill for designated time (in seconds) recover by jogging back to start line, start next rep as soon as you get to the bottom