by Larry EderThis is the program for week eight. Sometimes it is nice to see a week in full impact. The eighth week of training is the end of two months of training! Nice job! Keep focused.
WEEK 8: Getting in the Groove . . .
How did your 4 mile race go? You are starting to really see some differences in your fitness level. This week focus on the tempo run and the hill workout. Remember to drink lots of liquics, water, sports drinks, juices, green tea. Eat well, and remember to have a good snack after long workouts, like 2 percent chocolate milk and a powerbar.
Monday: Warm up; 45-50 minutes easy running; 8×150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
Tuesday: 1-mile warm up, 20-minute tempo run, 1-mile cool down.
To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: if you currently run 18:50 minutes for a 5K, that’s 6:05 pace. Add 30 seconds and your tempo run pace is 6:35 per mile.
Wednesday: Warm up; 45-50 minutes easy running; 8×150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down
Thursday: 1-mile warm up, 7 hill repeats (run 200 yds uphill, turn, jog downhill to start. Repeat six more times, no rests); on the flat at the bottom of the hill, try for 8×150 yards as easy strikeouts, jogging back to start, no rest between; 1-mile easy cool down.
Friday: Warm up; 45-50 minutes easy running; 8×150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
Saturday: Easy 30-minute run or a walk.
Sunday: Long, easy run, 55Â-60 minutes, on grass or dirt with friends.
