So this week the plan is to continue with the base building with some hills and fartlek/striders thrown in. We'll build on last weeks workout by adding in either more intervals and/or longer time/distance per interval.
Shooting for 65-75 miles this week.
Current pace zones (note: I've tweaked Kim's paces quicker a bit based off the 5K last week):
Kim:
1MP = 7:20-7:30, 3KP = 7:40-7:55, 5KP = 7:55-8:15, 10KP = 8:15-8:35,
HMP = 8:40-8:55, MP = 8:55-9:15, BP = 9:20-10:30, RP = 10:30-12:00 Tom:
1MP = 5:15-5:25, 3KP = 5:35-5:45, 5KP = 5:50-6:00, 10KP = 6:00-6:15,
HMP = 6:20-6:40, MP = 6:40-6:55, BP = 7:10-8:00, RP = 8:00-9:10. Tentative plan for this week: Mon: AM 3-6 miles with Kim @ RP, PM 6 @ BP. Dork drills: Stiff-legged run 2x20s, Running no arms 2x20s
Tue:
Hills: AM 5-6 with Kim @ RP, PM 6-7 @ RP w/ 8x45s hill reps @ 1MP w/2-minute active recoveries.(6 reps for Kim).
Wed: AM 0-6 with Kim @ RP, PM 6 @ BP. Core workout.
Thu: Fartlek: AM 5-6 with Kim @ RP, PM 6 @ BP w/ 8x45s striders "sprinkled in" (6 for Kim) @ 1MP
Fri: AM 0-6 with Kim @ RP, PM 6 @ BP. Core workout.
Sat: AM 9 miles @ BP, 8-10 miles @ RP with Kim.
Of course this is all subject to change if the body/legs/nervous-system
says we should be doing something different on any given day.
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