116 3rd St SE
Cedar Rapids, Iowa 52401
Training Week of 3/21/2011…
N/A
Mar. 22, 2011 8:28 pm
Monday - 5 miles; 10 x strides; Core
Tuesday – 3 mile warm-up; Drills/Strides; 3 x 600/500/400/300/200 @ 10k – 1500m pace with 200m jog recovery (5:00 rest between sets); 2 mile warm-down; Weights
Wednesday – 6 miles; Core
Thursday – Aqua Running (10 min. warm-up; 6 x 3 min. hard with 1 min. easy between; 10 min. warm-down); Weights
Friday – 5 miles; 12 x hill repeats; Core
Saturday – 3 mile warm-up; Drills/Strides; 2 mile tempo progression @ 10k feel; 400m @ 98%, followed by 400m walk recovery and 200m @ 98%; 2 mile warm-down
Sunday – 10 miles; Weights
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