| Core | Core | Core | |||||
| CT | Speed | CT | Speed | Recover | |||
| Sat | mon | tues | wed | thurs | fri | TOTAL | |
| 6 | 6 | 6 | 6 | 6 | 3 | ||
| 6 | 4 | 6 | 4 | 6 | 3 |
Core days…. find some stairs or the beach or something different and shake it up a bit…. do a few 50s in the sand or a few sets of hills/stairs…. THAT’S WHAT I CALL SOME SPRING BREAK FUN!
On your speed days you can do intervals or tempo. warm up and cool down 2 miles if you do intervals…. that leaves your hard workout at 2 miles as well… if you do intervals, do 400’s or 800’s at race pace and rest twice the amount of time it takes you to run the interval. i.e. 2 min 800 = 4 min rest.
If you do a tempo run, warmup 1 mile and cool down 1 mile.
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