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
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
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
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!!