116 3rd St SE
Cedar Rapids, Iowa 52401
Training Week of 12/27/2010…
N/A
Dec. 28, 2010 1:59 pm
Monday – 5 miles easy; 10 x 100m; Core
Tuesday – 3 miles warm-up; Drills/Strides; 2 miles tempo progression @ personal feel (followed by 400m jog); 2 x 600/500/400/300/200 @ 5k to 1500 pace (w/ 200m jog rest and 5:00 rest between sets); 2 miles warm-down
Wednesday – Cross-training; Core
Thursday – 5 miles moderate; 10 x hill repeats
Friday – 3 miles warm-up; Drills/Strides; 8 min/6 min/4 min/2 min/1 min (w/ 2:00 moderate recovery) @ 1ok to 5k feel pace; 2 miles warm-down; Core
Saturday – Cross-training
Sunday – 10 miles
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