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Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
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March 2008 |
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1 20K |
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2 |
3 7K easy |
4 Hill repeats |
5 xTRAIN |
6 12K |
7 REST |
8 23K Progressive |
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9 |
10 rest |
11 1:1 x 10 (1 min.sprint/one min. easy) For 5K of 8K |
12 XTRAIN |
13 Hills |
14 REST |
15 25K |
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16 REST |
17 7K easy |
18 Last 2K tempo |
19 XTRAIN |
20 10K |
21 REST |
22 28 Progressive |
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23 REST 30REST |
24 xtrain 31 8K TEMPO |
25 10 to 2 x
2 (10 min. solid/2 min.HARD) 1min.recovery x2 (warm up 2K/cooldown 2K) |
26 XTRAIN |
27 Last 2K tempo |
28 REST |
29 25K |
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Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
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April 2008 |
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1 10K |
2 X-TRAIN |
3 8K |
4 REST |
5 26K |
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6 REST |
7 5-6K |
8 8K |
9 X-TRAIN |
10 800 x 8 TRACK (all within 10 sec.) |
11 REST |
12 32K |
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13 REST |
14 Rest |
15 Hills |
16 X- TRAIN |
17 12 x 400 TRACK (Neg. split all) |
18 REST OR X-TRAIN |
19 25K |
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20 REST |
21 8K |
22 Rolling Hill repeat
Conc. 3 & Liberty to Providence x3 |
23 X- TRAIN |
24 6 X 1200 TRACK (All within 10 sec.) |
25 REST OR X- TRAIN |
26 27K |
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27 REST |
28 XTRAIN |
29 8K 4K tempo |
30 Xtrain |
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Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
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May 2008 |
2 |
3 |
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4 |
5 |
6 |
7 X-TRAIN |
8 |
9 REST |
10 |
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11 REST |
12 |
13 10K |
14 X-TRAIN |
15 |
16 REST |
17 |
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18 |
19 |
20 TEMPO |
21 X-TRAIN |
22 |
23 REST |
24 REST |
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25 RACE DAY |
26 REST & Celebrate ! |
27 |
28 |
29 |
30 |
31 ! |
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