10k experience required
Must be at least 16 years old
Schedule written for running only
Have a specific finish time in mind
High intensity speed work included (higher risk for injuries)
WU .75 mile recovery and steady state zones MS 1 mile tempo zone .25 steady state zone 1 mile tempo zone .25 steady CD .75 mile recovery and steady state zones
Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone.
Strides. Warm up. Then 4-5x20 seconds fast on soft, gentle downhill. Approximately 400m race pace. Not all out. Relax. Walk and hop back to start point during each recovery. Hop 30 times on right leg and then 30 times on left leg (hops are to build foot/leg strength). Zone 1 cool down.
Time Trial: Warm up well for 5-10 minutes. Run 2 miles as fast as you can consistently maintain. Cool Down for 5-10 minutes.
Click on paper clip in upper right corner to see exercises. Start with 10 reps and do 2 times through. Once comfortable with all exercises increase to 17 reps, then increase to 3 times through.
It is necessary to keep the body limber and flexible. Stretching should be done after warming the body up with cardio work. It should never be done before an endurance work-out as it weakens the muscles.