Run Workouts Feb 4th - March 4th

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Run Workouts Feb 4th - March 4th

Post by Vincent on Thu Feb 05, 2009 3:18 am

Wednesday Jan 4th, 2009
Warm up to stadium
Drills
Main Set
Fartlek at Stadium
Stop Sign hard, Recover back (280/280)
Parking Lot Hard, Recover back (560/840)
East Mall Hard, Recover back (1100/1940)
East Mall and Back Hard, Recover to Stop Sign and back (1380/3320)
East Mall Hard, Recover back (1100/4420)
Parking Lot Hard, Recover back (560/4980)
Stop Sign Hard, Recover back ( 280/ 5260)
CD back to Tri Room

Monday Jan 9th, 2009
Choice long run 10k

Wednesday, Jan 11th. 2009
Warm up with one lab Acadia Loop, Drills
Main Set
Pyramid on Acadia Loop
500/1000/1500/2000/2000/1500/1000/500
Should hold negative splits for second half
CD back to Tri Room

Monday Jan 16th, 2009
Long Run, Down 4th to Marine Dr. Follow Jericho back to UBC.

Wednesday Jan 18th, 2009
Hill Workout at either Marine or Jericho
If Marine, 8-10 times Tree to Drain pipe
If Jericho 3-4 times hill repeat.

Monday Jan 23rd, 2009
Easy flat 10k

Wednesday Jan 25th, 2009
Final Big Push before UBC Tri
Olympic distance → 4-5 X 2km on 10k pace 60 seconds rest
Sprint distance → 5 X 1km on 5k pace 90 seconds

Monday March 2nd, 2009
Long easy run of race course ~10km

Wednesday March 4th, 2009
Short speed work, light distance.
Lots of Drills, Accelerations
4-6 X 500
long cool down
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Re: Run Workouts Feb 4th - March 4th

Post by Vincent on Thu Feb 05, 2009 9:02 pm

Note, although dates all say January, they are meant to say Feb
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Re: Run Workouts Feb 4th - March 4th

Post by Anthony5450 on Fri Feb 04, 2011 12:23 pm

Impressive. This looks like a 2 days/week running schedule - is that typical during a pre-race phase or do you also do that during base/prep phase as well?

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Re: Run Workouts Feb 4th - March 4th

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