Strength
  • 45m

Period AA
Sets 2-3
Reps 15-20
Speed Slow
Recovery 1-1.5'
Time 75

Off Day!

Run
  • 30m
  • -----
  • -----

Run Speed
Speed/Efficiency
30
30' run with 8x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core training.

Run
  • 1h 05m
  • -----
  • -----

Run Base
Endurance
65
25' Z1, 25' Z2, 15' Z3

Rest Day!
Run
  • 50m
  • -----
  • -----

Raise LT
Race Specific
50
WU: 10'
MS: 5x5' at LT w/1' recovery.
CD: 10'

Run
  • 20m
  • -----
  • -----

Run Base
Endurance
20
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Strength
  • 45m

Period AA
Sets 2-3
Reps 15-20
Speed Slow
Recovery 1-1.5'
Time 45

Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

Run
  • 45m
  • -----
  • -----

Run Base
Endurance
45
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

perkins_jerryw's Training Plan


 November 2020 
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