Jeremy training
September 2020
SundayMondayTuesdayWednesdayThursdayFridaySaturday
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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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1x mOnday type day total 6-8 miles
simulate green hurdles 4x 15 sec quick strides, jog back between each
5 min cool down

1 long run- total 9-14

1- 50-60 min run
in middle of run, 2x 2.5 miles at threshold effort NO GPS with 3:00 jog between each

1- good warm up + drills and strides.
5:00, 4:00, 3:00, 2:00 1:00 pick ups. jog 1/2 of what you just ran start at 10k pace and work each pick up quicker. 60 sec fast!
20 cool down

recovery days 5-9
core x 3 if possible
hamstring exercises (3x10)
barefoot strength x2-3
yoga or good flexibility x1-2
     
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any rehab/ strength you can!
1-2x core
1x hamstring exercises
barefoot strength
do the best you can!!
4-5 runs are fine!

long run of 10-15

easy run + 4x 15 sec strides

1- 60 min run
24 minutes in middle alternating 3 min @ threshold/ 3:00 @ 6:15

1- 7 mile run with god warm up + drills and strides
include 3x 6:00 in middle with 3:00 easy
on the 6:00 alternate 30 sec @ sub 5:00 pace/ 30 sec @ 6;00 pace
     
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Long run - 80-90 minutes
recovery runs total 4-8 miles

1 monday type day total 5-7 miles
Fast twitch firing drills
4x 15 sec from standing start, walk back between

1- 60 min run
in middle 2x 10min, jog 90 sec, 5 min jog 90sec at threshold EFFORT no GPS

1- 50-60 min with 6x 3:00 quick with 2:30 jog NO GPS
rehab and strength that you can fit in. Please pay attention to calf and hamstring flexibility with all the time on feet
     
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