Here is a quick outline for our runs this week, for the people that cannot run with the cohorts…
Monday: Hill Repeats. Target 5-7 total miles.
Tuesday: Endurance/conversational run. 6.5-8.5 miles.
Wednesday: Maintenance…with six strides…4.5-6.5 or cross train.
Thursday/Friday: One of these days, repeat K’s at threshold pace with 200m recovery jogs. Do 3-7 reps. Total mileage, 6-10 miles. The other day is a maintenance day, 3-6 miles. You can pick which day to do which run depending on weather, school, mood…
Saturday: Endurance, 6.5 to 9 miles total, end with some strides. It would be nice if this is a hilly run but not required.
Sunday: Rest or cross-train.
Total mileage target for the week: 32-48 miles.
Please don’t hesitate to get in touch with coach if you have questions!
