Goal: 2 Hr 30 min (12:12 pace)

Tuesday: Easy 
Thursday: Aim for pace to be around 11:30
Friday: Speed Intervals
Sunday: Steady pace trying to hit 30-45 seconds slower than race pace
• Stretch at least 10 minutes every day even on non-running days
• Rest means ‘no running’ that day, The workouts are not optional
• Total Gym-Runner’s circuit


I am using Tony Horton's 10 Minute Trainer for my cross-training days

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