Jeremy training
August 2020
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
1- Monday type day 45-50 min
Carrie sprint drills
3x 30 seconds change paces every 10 seconds FULL recovery between each

1- 8 miles with 30 min cutting down from 6:00 to sub 5:25

1-good warm up + drills and strides.
5x sets of 90 sec at 5k EFFORT, jog 45 sec, 30 sec quick; 2:30 between each set NO GPS
15 min cool down

2- recovery days

1x 85-95 min long run
3x core 2x 45 sec spiderman/ 2x 12 reach throughs
2x 7 way hips/ 1x MYRTL
1x hamstring exercises (3x8)
3x barefoot towel curls
1x flexibility
1- long run of 85-95 very chill effort.

1- Monday type day. total 7-8
2x 12 Aksip
2x 12 B skip
2x 12 Karaoke
4x 15 sec strides from standing start, walk back

1- 9-10 miles with 3x 1.5 miles at threshold with 90 sec jog between.
each one, more effort. on #3, increase pace every 1/2 mile

1- 60 min run
with good warm up + drills and strides.
2 sets of 6x 45 sec with 60 sec recovery. start at 5:00 pace and work each one quicker. rest 2:30 between each set
remaining time easy

recovery runs total 6-9 miles
3x core with 2x 45 sec spider man and 2x 12 reach throughs
2x barefoot walks, 1x barefoot towel curls
1x 7way hips/ 1x MYRTL
1x hamstring exercises (2x 10)
1x good stretch or yoga
3x core holding front and side planks for 80 sec
2x 7 way hips/ 2x MYRTL
1x hamstring exercises with 1x 15 seated dips between (3x9)
2x barefoot walks, 2x towel curls
1x yoga
Long run of 13-14

1x 9 miles in middle run 2 sets of 10min @ threshold effort, jog 90, 5 min at threshold, jog 90 repeat, NO GPS

1- 8-9 miles
in middle, 8x 90 sec quicker; stat at 10k effort and work each one slightly faster, on #8 and #10 change paces every 30 sec (10k-5k-3k)
2:00 easy between each.

1- monday type day with 7-8 mile run
green hurdle routine
2x 40 yd backwards running
4x 15 sec quick from standing start with full recovery.

easy days 5-9 miles
options on ICU:

long run 9-13

60 min run with 20 easy, 20 min cut down, 20 min easy

30 min with 10 min easy
12 min alternating 1:00 quick/ 1:00 easy for 12 min
8 min easy

1- 40 min with 4x 3:00 quick with 2:00 easy

easy run 4-8 miles with drills and strides after 1 run
stay on top of core, 7 way hips, and hamstring exercises best you can!!
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