For the next 2 weeks, your group needs to get together and get out and run. It is easier to get in the run if you have someone with you. If not, make a plan and a time! We will try to pick a couple of days to meet up for runs. I will help organize a time if you want.
Maintain good mileage but no need to increase too much. 30-40 miles a week is a good goal
Monday's: Recovery run....just go out at conversation pace or a little faster. No racing! 4-6 miles
How about a run to see Christmas lights?
Tuesday's: Anything like this
easy recovery pace 5-8 mins, progression run....swing tempo, tempo, cruise or race pace, back to recovery. Total of 5-6 miles
OR: easy recovery first 10 mins, then 1 min fartlek tempo, 1-2 min recovery X 6-10 times, then recovery again
OR....just call your own tempo fartlek (speed play)
Wednesday
Same as Monday
OR HILLS
OR a track core circuit
Thursday
Newton Fartlek
2-2-2-3-3-4-4-3-3-2-2-2
tempo-cruise followed by easy
OR: 3-2-3 x 3 followed by 3 x 200 fast, 200 walk
OR 4-5 x 600 at 2 mile pace, followed by 150-50
Friday: The Bluffs or trail run- depending on how you feel
Saturday: Dog Park....long run 45 mins to an hour
You can always add in GSM, Lunge and Myrtle
Remember not to run intense workouts more than 2-3 times a week (if hills in one of these)
I will update final surge, but these are just examples. Set a good time to get out if you have time
Enjoy the break. I hope to get some of you together a couple of times if we can
Text me if you want or have questions
Merry Christmas!! Ho Ho Ho
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