Group 1 (Beginners/Freshman/Sophomores)
Peak Long Run 6-7
Week
|
Mileage
|
Medium Long / Long Run/Workout
|
1-6/10
|
16-18
|
3/4 Strides
|
2-6/17
|
20-22
|
3/4 Strides (Farklek
2 on/1off) 20 minutes
|
3-6/24
|
23-25
|
4/5 Strides (2 x 10
minutes)
|
4-7/1
|
25
|
5/6 Fartlek-1,2,3,4,3,2,1
|
5-7/8
|
27
|
5/6 Hills (20 minutes
of up and down)
|
6-7/15
|
28
|
5/6 Hills-20
minutes)/Progressive LT 4 Miles)
|
7-7/22
|
30
|
5/6
|
7-7/29
|
33
|
6/7 (Tempo
2/1)/Interval 1 Mile Reps
|
Group 2 (Junior/Senior) Peak Long Run 8
Week
|
Mileage
|
Medium Long / Long Run
|
1-6/10
|
20
|
3/4 Strides
|
2-6/17
|
25
|
4 Strides (Farklek 2
on/1off) 20 minutes
|
3-6/24
|
26
|
5 Strides (2 x 10
minutes)
|
4-7/1
|
28
|
5/6 Fartlek-1,2,3,4,3,2,1
|
5-7/8
|
30
|
5/6 (Hills 20
minutes)/3 mile tempo
|
6-7/15
|
32
|
5/6 Hills-20
minutes)/Progressive LT 4 Miles)
|
7-7/22
|
33
|
6/7 Fartlek-3 on/2 off
25 minutes
|
8-7/29
|
35
|
6/7 (Tempo 2/1)/Interval
1 Mile Reps
|
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