pace; 1 mile cool 8 3 easy CT 4 mile speed CT or Rest CT or Long CT or miles work=1 mile Rest Run Rest @11min warm; 2 5 miles pace 1600 meter @12 runs@ 9:45 min pace pace w/ 800 meter jog btwn; 1 mile cool 9 3 easy CT 4 mile speed CT or Rest CT or Long CT or miles work= Rest Run Rest @11min 1 mile 5 miles pace warm; 3 800 @11.5 meter runs min @4:30 pace pace w/ 400 meter jog btwn; 1 mile cool 3 easy CT 4 mile CT or Rest CT or Long CT or 10 miles TempoRun= Rest Run Rest @11.5min 1 mile 5 miles pace warm; 2 @11.5 min 10:15 pace; pace 1 mile cool 11 CT or 2 CT or Rest 3 mile CT or CT or RACE Rest easy speed Rest Rest DAY! miles work= @12 1 mile min warm; 2 pace 800 meter run @ 4:30 pace w/400 meter jogs btwn;1 mile cool CT=Cross Training Activity (biking, swimming, elliptical trainer, etc.) at easy to moderate effort for 30 to 45 minutes. If you're feeling tired or sore, then rest. Tempo Run= a short run at a quick pace, only slightly slower than race pace Speed work= different types of interval training done at a track.
pace; 1 mile cool 8 3 easy miles @11min pace CT 4 mile speed work=1 mile warm; 2 1600 meter runs@ 9:45 pace w/ 800 meter jog btwn; 1 mile cool CT or Rest CT or Rest Long Run 5 miles @12 min pace CT or Rest 9 3 easy miles @11min pace CT 4 mile speed work= 1 mile warm; 3 800 meter runs @4:30 pace w/ 400 meter jog btwn; 1 mile cool CT or Rest CT or Rest Long Run 5 miles @11.5 min pace CT or Rest 10 3 easy miles @11.5min pace CT 4 mile TempoRun= 1 mile warm; 2 10:15 pace; 1 mile cool CT or Rest CT or Rest Long Run 5 miles @11.5 min pace CT or Rest 11 CT or Rest 2 easy miles @12 min pace CT or Rest 3 mile speed work= 1 mile warm; 2 800 meter run @ 4:30 pace w/400 meter jogs btwn;1 mile cool CT or Rest CT or Rest RACE DAY! CT=Cross Training Activity (biking, swimming, elliptical trainer, etc.) at easy to moderate effort for 30 to 45 minutes. If you're feeling tired or sore, then rest. Tempo Run= a short run at a quick pace, only slightly slower than race pace Speed work= different types of interval training done at a track.
2012%20AJA%20Health%20and%20Wellness.docx