Let’s not push too hard as we roll into the last weeks of the school term.
Monday: Let’s get a 3-6 mile shake out in and call this a Monday! 10 minutes of core and then some stretching.
Tuesday: If you can, Up and Over would be great–5-7 miles total with a climb. Try to finish strong and be done before dark! In the back part of your run, throw in four to six 30-30s just to wake your legs up. Ten minutes of a core, including two minutes of plank, followed by a nice long stretching session that can be combined with some reading or a random podcast.
Wednesday: Maintenance day. Stay flat, 4-6 miles, something like Homestead. Don’t forget your drills, and try for 10 minutes of core followed by some hamstring stretching and a dozen passes with the foam roller on each IT band.
Thursday: Again, I’m not looking for a stressful week–but I’d like to add some pace. Choose a run like Matadors or Ria’s that will get you 4 to 8 miles, and on the way back towards home just pick up the pace a notch or too. Nothing dramatic, but a steady-state pace that is say 20 to 30 seconds per mile faster than conversational pace for you. Some strides and this is a nice day!
Friday: A simple maintenance day…3 to 6 miles of easy running. Ten-15 minutes of core and stretching.
Saturday: Long run! If you want to stick to one of our usual runs, then I’d suggest the Stevens Canyon side of Fremont Older…Horse, Horse-Garrods, REI. Focus on the climb and consistent all the way up! If you can get to Rancho, why not?
Log those miles!
