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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 38.50 | 0.00 | 12.50 | 7.50 | 58.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 3.00 | 6.00 |
| Speedwork session on treadmill. 1/2mile warmup then 1, .75, .5, and 3 .25 mile intervals between 6:00 & 6:30 min/mile pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Cross-train day: 5 min bike, circuit/weight train 30 min, 15 min stairmaster. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 4.50 | 0.00 | 6.00 |
| Tempo run: 1 mile warmup, 4.5 miles @ 7:10 to 7:20 pace, 1/2 mile cooldown. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Crosstrain day: 20 minutes bike, 20 minutes stairmaster. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Cross-train day: 30-40 min weight-training. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 1.50 | 4.00 |
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Mini-speed session on treadmill. 1.5 mile warmup, .75/.50/.25 mile intervals at 6:00-6:20 pace, with .25 rests in between.
Reduced mileage week. Still trying to get over lingering high-hamstring problem in left leg. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Crosstrain: Bike/Weights/Stair | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 3.00 | 0.00 | 4.00 |
| Mini-tempo run: 1 mile warmup, 3 miles @ 7:00-7:15 pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Cross-train: 20 min bike, 20 min stair | | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Weight-training day | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 3.00 | 6.00 |
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Treadmill speed workout. 1.5 miles warmup, then 1m, .75m, .5m, 3 x .25m intervals @ between 5:55 & 6:22 min/mi. pace. Still doing .25m rests in between intervals, mostly walking on longer intervals and slow running on shorter intervals.
This workout is getting a little easier but is still tough to get motivated about. I sure wish weather was nicer so I could run outside. Hopefully this workout will help me get my 5K times down a bit and make a 6:25-6:35 pace feel easier.
Hamstring feeling a little better today.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Cross-train: Bike/Weights/Stair | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 5.00 | 0.00 | 6.00 |
| Tempo run on treadmill. 1 mile warmup then 5 miles @ 7:15-7:30 pace. I had a hard time making it to 5 miles today, getting real bored on the treadmill. I look forward to doing this workout outside for comparison. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 38.50 | 0.00 | 12.50 | 7.50 | 58.50 |
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