|
Week |
TRACK WORK OUT |
TEMPO WORKOUT |
|
1- July 4 |
10-20min warm up
3 x1600
with 1 min recovery
10 min cool down |
6 miles
2 miles easy
2 miles @ slow tempo
2 miles easy |
|
|
2- July 11 |
1 mile warm up
4 x 800m
with 2 min recovery
10 minute cool down |
7 miles
1 miles easy
5 miles @ Marathon pace
1 miles easy |
|
3- July 18 |
10-20min warm up
1200,1000,800,600,400,200
all with 200m recovery
10 minute cool down |
7 miles
1 miles easy
5 miles @ long tempo
1 miles easy |
|
4- July 25 |
10 – 20min warm up
5 x 1K
with 400m recovery
10 minute cool down |
6 miles
1 miles easy
4 miles @ Medium temp
1 miles easy |
|
5- Aug 1 |
10-20min warm up
3 x1600
with 1 min recovery
10 min cool down |
6 miles
2 miles easy
3 miles @ slow tempo
1 miles easy |
|
6- Aug 8 |
10-20min warm up
2 x 1200
4 x 800
2 min recovery
10 minute cool down |
5 miles
Medium Tempo
|
|
7- Aug 15 |
10-20 min warm up
6 x 800
1:30 min recovery
10 minute cool down |
8 miles
1 miles easy
6 miles @ long tempo
1 miles easy |
|
8- Aug 22 |
10-20 min warm up
2 x (6x400)
1:30 rec between 400’s
2:30 recovery @ sets
10 minute cool down |
6 miles
2 miles easy
3 miles @ slow tempo
1 miles easy |
|
9- Aug 29 |
10- 20 min warm up
1 mile (400m recovery)
2 miles (800m recovery)
2 x 800m (400m recovery)
10 minute cool down |
6 miles
1 miles easy
4 miles @ medium tempo
1 miles easy |
|
10- Sept 5 |
10 – 20 min warm up
3 x (2x1200m) 2 min R
4 min recovery @ set
10 minute cool down |
10 miles
marathon pace |
|
11- Sept 12 |
10 – 20 minute warm up
1K, 2K, 1K, 1K
400m recovery
10 minute cool down |
6 miles
1 miles easy
5 miles @ medium tempo
|
|
12- Sept 19 |
10-20min warm up
3 x1600
with 1 min recovery
10 min cool down |
10 miles
marathon pace |
|
13- Sept 26 |
10 – 20 min warm up
10 x 400m
400m recovery
10 minute cool down |
8 miles
marathon pace |
|
14- Oct 3 |
10 – 20 min warm up
8 x 400m
1:30 min recovery
10 minute cool down |
5 miles
medium tempo |
|
15- Oct 10 |
10 – 20 min warm up
5 x 1K
400m recovery
10 minute cool down |
6 miles
2 miles easy
3 miles @ slow tempo
1 miles easy |
|
16- Oct 17 Marathon weekend |
10 – 20 min warm up
6 x 400m
400m recovery
10 minute cool down |
3 miles
marathon pace |
|
17- Oct 24 for For New York /Niagara |
10 – 20 min warm up
8 x 400m
1:30 min recovery
10 minute cool down |
6 miles
2 miles easy
3 miles @ slow tempo
1 miles easy |
|
18- Nov 1 For New York / Niagara |
10 – 20 min warm up
6 x 400m
400m recovery
10 minute cool down |
3 miles
marathon pace |
|
|
|
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