Thursday: 7 mi w/ 1 mi x 3 10-pace, 3- min recoveryįriday: 4 mi 65% MHR and 4 x 45-sec pickups Thursday: 5 mi w/ 1/2 mi x 4 5-K pace, 1/4-mi recovery Thursday: 5 mi w/ 1/4 mi x 6 5-Kk pace, 1/4-mi recovery
The intermediate and advanced programs add a variety of speed and hill workouts that should include at least a one-mile warmup and a one-mile cooldown.
Since the goal is to race the 10-miler at or about your lactate-threshold pace, all three programs include at least one lactate-threshold-paced workout per week, along with one longer run to build endurance. These 10-week training plans (for intermediate, advanced, and beginning runners) were developed by Larry Indiviglia, a certified personal trainer and director of run programs at Island Fitness in San Diego.
0 kommentar(er)
