My program has started, with Week 1, Monday March 8th as the beginning.
The speed workouts consist of 400m repeats at about 5k pace, with walking or jogging 400m between repeats to recover. Easy runs are just that, a recovery from the harder speed and distance workouts, run at a conversational pace. Sunday distance are made to be enjoyed while getting your body used to running far. Pace runs are run at my targeted race pace. Tempo is a little different. It is a gradual build-up of continuous running for 1/3 the allotted time, plateauing at a hard pace for 1/3 the time and then easy running for the final amount of time. Also, I like to race, so I will be sticking races in on occasion.
No hills… ;o)
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