Jeremy training
August 2019
SundayMondayTuesdayWednesdayThursdayFridaySaturday
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1x 15-16 miles with 2nd half working down every 5 min last 10 min easy NO GPS

1- 60-65 min run with 4x 10 sec quick strides

2-3 recovery run from 40-60 min

1- 60 min run with 3x 10 min in middle "upbeat" NO GPS JOG 2:00 between each.
core x3-4 holding planks for 60 seconds
2x 7 way hips
3x barefoot wall touches
1x Hamstring exercises (3x 8)
 
 
   
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1- 15 miles 5 miles relaxed, 5 miles upbeat, 5 miles easy

1- 8 miles, green hurdles, 1x 10 sec , 1x 20 , 1x 30, 1x 40 sec strides. all at 1500 pace, carrying the pace as you go

1- 65-70 min run with 30 min of 2:30 on/ 2:30 off.
start at threshold effort, every 2, increase effort NO GPS

2-3 recovery runs of 5-8
3x core front planks 2x 45 sec spiderman/ side planks 2x 10 hip drops
2x barefoot strength
2x hamstring exercises (3x6)
     
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1- long run- 14-16 very chill pace

1- 65 min run with 21 middle alternating 90 sec on/ off NO GPS and start at a VERY conservative threshold effort. Want this moderate.
1- Monday type day 45-50 min with green hurdles and 6-7 good strides.

2-3 recovery day 5-8
core x3-4 holding planks for 60 seconds
2x 7 way hips
3x barefoot wall touches
1x Hamstring exercises (3x 8)
     
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2x barefoot strength/ barefoot walks
2x hamstring exercises (2x 12)
3x core front planks 2x 50 sec spiderman/ side planks 2x 15 hip drops
GOOD FLEXIBILITY
THIS WEEK!!! Mileage only until heat wave breaks..... through Wednesday.
5-8 miles- with green hurdle drills after one day+ 4x 15 sec strides

After Wednesday:

1- 60 min run with 20 min in middle cutting down pace every 5 minutes

1- 90-1:40 long run

1- yoga day
1- day off
     
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core x 3- hold planks for 80-90
barefoot strength x2-3
hamstring strength x2 (3x8)
7 way hips x1 with Jess
Long run of 90-1:40

3 easy days of 5-9

1 Monday type day total 9 miles with
Green hurdles
3x 30 sec changing gears every 10sec (not too aggressive) full recovery between each
5 min cool down

1- 10-11 mile run with 3x 8:00 @ threshold, jog 2;00 between each
#1- @ 5:30-40
#2 -@ 5:25-35
#3 1st 2 min @ 5:45, increase effort every 2 min..
     
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