116 3rd St SE
Cedar Rapids, Iowa 52401
Training Week of 1/17/2011…
N/A
Jan. 18, 2011 5:48 am
Monday – 6 miles easy; 10 x hill repeats; Core
Tuesday – 3 mile warm-up; Drills/Strides; 2 x 1000/600/300 with 2:30 rest (5:00 between sets), 1000 @ 3k pace, 600 @ 1500 pace, 300 @ 800 pace; 3 mile warm-down; Weights
Wednesday – 6 miles; Core
Thursday – 3 mile warm-up; Drills/Strides; 2 mile tempo; 4 x 200 with 200 with 200 rest; 1 mile warm-down; Weights
Friday – Rest day
Saturday – 3 mile warm-up; Drills/Strides; 800 race @ Iowa State; 3 mile warm-down
Sunday – 10 miles
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