 Running Workouts | ||||
Tues Speed
|
Thurs Tempo
|
Fri/Sat Speed
|
Sun LSD
| |
Week
| ||||
12
Comp Stage
|
Hills
10 x hills 90 secs
|
12k
Easy 3k- 2k-2k- 2k-3k
|
Sat (weather permits)
Transition Drills:
Bike Run: 2 x 20k/5k
|
16km
|
13
|
1k warm up
12 x 400m
1k warm down
total 6800m
|
10k
E 1k-2k 2k-2k-2k-1k
|
No Transition
|
Blue Nose Weekend
Marathon/Half/10k
|
14
|
1k warm up
6 x 400 @ 5k pace
1k warm down
|
9k middle 3k at marathon pace
3k-3k-3k
|
Ottawa weekend
5k
|
Ottawa Weekend
½ marathon
|
Week 1-3 Adaptation Stage -à Week 4-6 Aerobic Stage à Week 7- ACTIVE Recoveryà Week 8-10 Endurance Stage à Week 11 ACTIVE Recovery à
Week 12-13 Competitive Stage à Week 14 Taper
