Jeremy training
August 2020
1x 8 mile run
Carrie sprint drills
4x 20 sec stride from standing start, jog back
5 min cool down

1- 9 mile run
in middle of run 10 min threshold, jog 3:00
8 min threshold jog 2:30
6 min threshold increasing every 2:00

1- 45 min run
good set of drills
5x 90 sec at conservative 5k pace with 70 sec rest between each
10-15 min cool down

Long run of 85-95 min run

easy days total 6-9
3x core with 2x 45 sec spiderman/ 2x 12 Hip raises
1x hamstring exercises (3x 10)
barefoot walks + towel curls x 2
1x yoga
3x core work
3x barefoot wall touches
1x 7 way hips/ 1x MYRTL
1x hamstring 2x12
Long run- 95 min 30 min in middle cutting pace down every 5 min

1x Monday type day with Carrie sprint drills
5x 15 sec strides Total 9-10 miles

1- 9 miles run with 3x 1.5 miles in middle at a SLIGHTLY aggressive threshold pace. 2:30 in middle at 7:00 pace

1- good warm up + drills and strides.
6x 90 sec at 1/2 marathon effort working down to 10k effort for last one. run 2:00 between each
total 8

2 recovery days total 4-9
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