This week's workout plan will be similar to last weeks so I mostly just cut-and-paste the stuff below. The main differences include adding to the number of hill repeats and striders on Tuesday and Thursday. Also I'll be pacing Kim on Saturday as we run a 5K at our daughter's Elementary school. This is a very flat, potentially fast PR type course if the wind isn't blowing. So I think Kim will be going for a PR and possibly a sub-25 min race.
Shooting for 65-75 miles this week.
Current pace zones:
Kim:
1MP = 7:25-7:35, 3KP = 7:45-8:00, 5KP = 8:00-8:15, 10KP = 8:20-8:30,
HMP = 8:45-9:00, MP = 9:00-9:15, BP = 9:30-10:40, RP = 10:40-12:00 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 5-6 with Kim @ RP, PM 6 @ BP. Dork drills: High Knees 2x20s, Bounding 2x20s
Tue: AM 5-6 with Kim @ RP, PM 4-6 @ RP w/ 6x30s hill "relaxed sprints" in the middle (4 for Kim). 2 min active recovery in between hill repeats.
Wed: AM 5-6 with Kim @ RP, PM 6 @ BP. Core workout in the evening.
Thu: AM 5-6 with Kim @ RP, PM 6 @ BP w/ 6x30s striders "sprinkled" in the middle (4 for Kim) @ 1MP
Fri: AM 5-6 with Kim @ RP, PM 6 @ BP. Core workout when convenient. Sat: AM 8 miles @ BP, 5-10 miles @ RP including pacing Kim during IceBreaker 5K. 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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