Tue 28th Easy/Light Run 40-45 minutes
Include 5-6 x 30 sec light strides…45 sec walk/run
do light strides after 20 minutes of running
Thu 31st Shake-Out Run 40-45 minutes
Include 5-6 x 45 sec light strides…60 sec walk/run
Sat 1st Optional Tempo/Light Sustain Workout from East Boulder Rec @ 7:30 am
Warm Up 15 min/Stretch/4 x 30 sec strides (45 sec walk/run)
10 min @ marathon pace…3 min active rest
3 min @ half marathon pace…90 sec active rest
8 min @ marathon pace…2 min active rest
3 min @ half marathon pace…90 sec active rest
3 x 2 min @ 10 km pace...60 sec active rest
active rest = walk/slow run recovery
Cool Down 5-10 minutes
Sun 2nd Easy Long Run – 60-65 minutes
Time on Legs/Relaxed Pace/Hydrate on the Run
5 min Walk Cool Down