Jeremy training
January 2019
SundayMondayTuesdayWednesdayThursdayFridaySaturday
30Dec311Jan2345
 
16-17 mile run- choose hilly route and push hills

- Monday type day with green hurdle drills
3x 200 OR 3x 30 seconds with 200/walk jog. @ 32 effort

11 miles with 30 min cutting down from 5:45 to 5:10

1- good warm up + drills and strides
5 x4:00 with 3:00 recovery
1st 4 starting at conservative threshold pace and increasing effort each one. on #5, slow it down and squeeze every minute.

recovery days EASY!!
Core x 2 hold planks 1:40
hamstring exercises 2x (2x 12 each leg with weight)
MYRTL before 2-3 runs
barefoot exercises with Jess x2-3
     
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- Monday type day with green hurdles OR Carrie spring drill. Total 10-11 4-5x 100m from standing start

11-12 miles with 30 min in middle alternating 4 min @ 5:20-25, 2 min @ 5:00-5:10

1-total 11-12 with good warm up, drills and strides. fartlek by effort- 9x 90 sec on/ 60 sec off. the "off" should become a jog over time...the "on" as you feel...

Long run- 16-17 time on feet only

easy days EASY
COre x2-3 hold planks for 1:45
barefoot strength x2-3
hamstring exercises 2x (3x 6)
MYRTL x2
     
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1- test run Monday easy 30-40 minutes.

IF PAIN FREE:

1)- 70 min run with 30 min in middle cutting down from 6:15 to 5:10

2) Long run go 16-17 with 50 min in middle 40 @ 5:45-50, next 10 min increasing pace every minute

easy runs + strides after 2 runs
core x 2-3 hold planks for 1:30
barefoot wall touches using all 5 toes to grip x2
hamstring exercises x2 (3x8)
     
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