Sample Run Workouts

 

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Hi Sara!                                                                                                 Here are your workouts for the week! 

Workouts for Monday, January 9

Workout:  Long Run
Planned Distance:  9 Miles
Description: Run 9 miles at an easy pace (8:45 to 9:30)
Pre-Activity Comments:  Do as much of your long run off road as possible

Your Workouts for Tuesday, January 10                                                                            Workout:  Rest Day

Activity Comments:  This would be a good day to get a massage!

Your Workouts for Wednesday, January 11                                                                     Workout:  Hill Repeats

Description:  Instead of Threshold Intervals do this, off road if possible 🙂                                 WU:    1 mile

Main Set (MS):  6 x3o seconds uphill ( obviously won’t be 5k pace) and jog back down to your starting point in between.

Start out a little slower than 5k pace. Try to run each hill interval a little faster than the one before (like a second or maybe two) so that you are running your last one at an effort that is a little faster than 5k effort!  This is one of my favorite workouts to do 🙂          CD: 1 mile

Your Workouts for Thursday, January 12                                                                        Workout:  Steady Run

Description:  WU is 1 mile easy

MS: 3 miles at a steady pace (7:55 to 8:25)

CD is 1 mile easy                                                                                                                                   Don’t forget to eat a snack within 30 minutes of your workout, like a shake that has 10 to 20 grams of protein!

Your Workouts for Friday, January 13                                                                             Workout:  Day off or make up missed workout

Your Workouts for Saturday, January 14                                                                         Workout :  Easy Run

Description:  3 Miles, all at an easy pace. Like BORING easy. Save your energy for the long run – Today is just about staying loose for tomorrow!

Your Workouts for Sunday, January 15                                                                          Workout :  Long Run

Description:  10 miles, all at an easy pace (8:45 to 9:30)

Option 1 would be to do the Winter Series run at SUNY Albany and have some company.

Option 2 is to run off road. My personal recommendation would be to choose running at SUNY, and take advantage of the motivating atmosphere while you can!

HAPPY RUNNING!

 LET YOUR TRAINING GET YOU TO THE START LINE. AND LET COURAGE, FAITH & PERSEVERANCE GET YOU TO THE FINISH!    – SARA K. MADDEN 

 

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