John A. finishing up an 800m in his sweet new Pumas.
Tuesday September 28, 2010
Interval
Thursday September 30, 2010
Tempo - Baseline
Cover as much distance as possible in:
SC/Relay - 12 Min.
LC/Solo - 20 Min.
Sat./Sun. October 2/3, 2010
Tabata Treadmill
8 Rounds (20 Sec. on and 10 Sec. off) - 12% Grade at your 5k Pace
If you don't have access to treadmill do 8 x 200m intervals with 1 Min. rest between rounds.
Tuesday September 28, 2010
Interval
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!
Keep in mind the weekend's workout should have been tough. Listen to your body and go only as fast as it will allow you.
Thursday September 30, 2010
Tempo - Baseline
Cover as much distance as possible in:
SC/Relay - 12 Min.
LC/Solo - 20 Min.
Sat./Sun. October 2/3, 2010
Tabata Treadmill
8 Rounds (20 Sec. on and 10 Sec. off) - 12% Grade at your 5k Pace
If you don't have access to treadmill do 8 x 200m intervals with 1 Min. rest between rounds.
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