Monday - Medium Endurance Run - 70 min. / 10 mi
WO Time - 70min. HR - 65-75%
Weight Training - Upper Body Only
Tuesday - Hard Run - 5-x 1 mi. repeats HR-75-85%
WO Time - 60min. Easy -2 mi. warm up & cool down
Wednesday - Easy Endurance Run - 60 min. / 8 mi. HR - 60-70%
WO Time - 60 min.
Weight Training - Upper Body Only
Thursday - Medium Tempo Run - 75 min. / 12 mi.
WO Time - 75 min. HR - 75-85%
Friday - Rest Day - Easy Warm-up 10-15min. - Stretching
WO Time - 0 min.
Saturday - Easy Long Run - 150min. / 20 mi. - Endurance
WO Time - 150min. HR - 60-75%
Sunday - Easy Run - 45 min. / 6 mi. or 60min. Cycle Easy
WO Time - 45min.
59/65 Total miles for WEEK
NOTE:
1- Add Stretching after each workout, drink plenty of fluids.
2-Replenish carbohydrate sources following 20-30min. After a workout.
3-Never increase mileage/time and/or intensity by more than
10% a week (Total/Daily)
4-Take Cold Soaks PM after Hard and Long Workouts
