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Springworkouts 2016
Springworkouts 2016
Springworkouts 2016
400/800Runners
Allworkoutsincludea1milewarmup,stretching,1milecool
down,and100pushupsandsitups.Stretchingagainlaterinthedayis
alsorecommended.Getextrarestandeatwell.
Alternateintense(shorterandfaster)runswitheasierdays.Asample
weekislisted:
Mon.
6x1minutesrunswith3min.ofrest(interval)betweeneachrun.
Tues.
30minuterun@amoderatesteadypace
Weds.
3x30sec.runsw/2min.intervals
3x45sec.runsveryhardw/3min.intervals
Jogfor8minutes,andthenrepeatfrombeginning.
Thurs.
30minuterun@amoderatesteadypace
Fri.
6x
Blast500srunhardfor70secondsthensprintfor15sec.w/4min.interval
Dothesein2sets.Run3thenjogfor5minutesbeforedoingthelast3.
Thenotationforthisis2sets3xblast500@70w/3min.int.
Sat.
2x15min.runsfinishingeachrunbyrunninghardthelast35min.
Stopafter15min.andstretchfor10minutes.Thenrepeat.
Sun.
30minuterun@amoderatesteadypaceEst.weeklytotal=30miles
SpringVacationWorkouts
1600/3200Runners
Allworkoutsincludea1milewarmup,stretching,1milecool
down,and100pushupsandsitups.Stretchingagainlaterinthedayis
alsorecommended.Getextrarestandeatwell.
Alternateintense(shorterandfaster)runswitheasierdays.Asample
weekislisted:
Mon.
45min.run@amoderatepace
Tues.
2setsof2x4min.runsw/6min.intervals,Jogfor4min.betweensets
Weds.
30min.run@afastpace.
Thurs.
2x20min.runs,finisheachbyrunningharderforthelast35minutes.
Takea10min.intervalwithstretchingbetweenruns
Fri.
3x30sec.runsw/2min.intervals
3x45sec.runsw/3min.intervals
Jogfor8minutes,andthenrepeatfrombeginning.
Sat.
30min.run@acomfortablepace
Sun.
45minuterun@amoderatepace,Increasethepacewhenyoufeelgood.
Returntooriginalpacebeforeyouareoverlytired.
TheSwedishwordforthisisfartlekwhichmeans
speedplay
.
Est.weeklytotal=45miles