We'll add a couple specific workouts to our training now. Find a moderate hill and plan to run 6-8 hill repeats (150m up @ 3K race pace) once during the week. Also, add 20:00 of up tempo running (slightly slower than 10K race pace) at the end of one of the training runs.
Sun (12/29) Long Run (70 minutes or more)
Monday 5-7 miles
Tuesday 7-8 miles w/ hill repeats
Wednesday New Year's Day easy run
Thursday 7-8 miles w/ strength training
Friday 8-10 miles w/ 20:00 tempo
Saturday 5-6 miles or swim/bike w/ strength training
Coach Van Arkel
Sun (12/29) Long Run (70 minutes or more)
Monday 5-7 miles
Tuesday 7-8 miles w/ hill repeats
Wednesday New Year's Day easy run
Thursday 7-8 miles w/ strength training
Friday 8-10 miles w/ 20:00 tempo
Saturday 5-6 miles or swim/bike w/ strength training
Coach Van Arkel
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