From the Week of 10/29/18
TRAINING NOTES
As a coach it is my job to teach you now and then so you can think about what you are doing out there. Take a look at these three examples below of different length training samples (1 day, 1 week, and 1 month). Can you tell me anything about their overall fitness? When you answer I will elaborate on the answer.
One day:
Track workout
8 laps: 2.11 miles , 19.11 minutes, 9.03 pace .
6 laps :1.63 miles , 14.43 minutes, 8:56 pace
4 laps: 1.06 miles, 9:43 minutes, 9:09 pace
2 laps: .55 miles , 4.44 minutes, 8.32 pace.
One week:
Monday Personal trainer session & 4 x 30 seconds hard with 1:00 jog recovery on flat ground. Preferably back-to-back. Warm up and cool down.
Tuesday Run club 7 @ RADP
Wednesday Indoor bike 1 x 30 @ medium resistance, 1 x 15 medium-hard, 1 x 30 at
medium, 5:00 recovery between each at lower resistance.
Thursday Off
Friday 8 @ RADP
Saturday 10 mile long run followed by 4 strides
Sunday 6 @ RADP
One month:
Week 1
Monday 8 @ RADP
Tuesday Tempo run 2 x 15 minutes at 1/2 marathon effort with 5 minute jog recovery between. 1-2 mile warm-up and cool-down. 10 minutes stretching.
Wednesday 15 minutes stretching
Thursday Track 4 x mile at marathon effort with 400 recovery. Good warm-up and cool-down. 10 minutes stretching
Friday 7 @ RADP
Saturday 10 mile long run followed by 6 x 20 second strides. 10 minutes stretching.
Sunday Runner’s choice
Week 2
Monday 8 @ RADP
Tuesday Tempo run 2 x 20 minutes at 1/2 marathon effort with 5 minute jog
recovery between. 1-2 mile warm-up and cool-down. 10 minutes
stretching.
Wednesday 15 minutes stretching
Thursday Track 4 x 2000 at marathon effort with 400 recovery. Good warm-up and
cool-down. 10 minutes stretching
Friday 7 @ RADP
Saturday 16 mile long run followed by 6 x 20 second strides. 10 minutes stretching.
Sunday Runner’s choice
Week 3
Monday Tempo run 2 x 25 minutes at 1/2 marathon effort with 5 minute jog
recovery between. 1-2 mile warm-up and cool-down. 10 minutes
stretching.
Tuesday 15 minutes stretching
Wednesday Track 4 x 2000 at marathon effort with 400 recovery. Good warm-up and
cool-down. 10 minutes stretching
Thursday 8 @ RADP
Friday 5 @ RADP
Saturday 16 mile long run followed by 6 x 20 second strides. 10 minutes stretching.
Sunday Runner’s choice
Week 4
Monday Tempo run 2 x 30 minutes at 1/2 marathon effort with 5 minute jog
recovery between. 1-2 mile warm-up and cool-down. 10 minutes
stretching.
Tuesday 15 minutes stretching
Wednesday Track 4 x mile at marathon effort with 400 recovery. Good warm-up and
cool-down. 10 minutes stretching
Thursday 8 @ RADP
Friday 5 @ RADP
Saturday 16 mile long run followed by 6 x 20 second strides. 10 minutes stretching.
Sunday Runner’s choice