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Training Program
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Running
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Advanced/Elite 5K
Day 008 - Long tempo run
Long tempo run of 7-10 miles
Day 009 - REST DAY (no active rest--sit on your butt rest). Remember even God rested.
Do ANYTHING EXCEPT work out today.
Day 010 - Track Day
WU: 1-2 miles easy jog, stretch and 6 x 100m strides.Main Set:4 x 800 meter @ sub race pace with 1 lap recovery.WD: 4 x 100 easy strides, 100 sit-ups, and 1-2 miles very easy jog.
Day 011 - Easy Run Day
Slow run for 5-8 miles
Day 012 - Easy Run Day
Slow run for 5-8 miles
Day 013 - Track Day
WU: 1-2 miles easy jog, stretch and 6 x 100m strides.Main Set: 2 x 4 x 400 with 1 lap between 400's and 2 laps between the 2 sets.WD: 4 x 100 easy strides, 100 sit-ups, and 1-2 miles very easy jog.
Day 014 - Active Rest Day
Active Rest for 30 - 60 minutes
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