3.

39 sur 1500

Transition entre la base vers, progressivement, le spécifique

Mon: 50min steady + 8x100m/Core and Strength

Tue: AM: 30min easy, PM: 4 Mile Tempo (~20:00) plus 6x150 (50m
Sprint/50m Float/50m Sprint)
Wed: 70min Steady
Thurs: 50min steady + Core and Strength
Fri: AM: 30min easy, PM: 1000m hard under 2:35, then 6x1:30on/1:30off (avg
5:05), then 5x300 cutdown 48, 46, 44, 42, 40.
Sat: AM: 30min easy, PM: 30-40mins easy + 100mStrides/Strength
Sun: 100mins Moderate (16Miles) ... Total: 75miles

Mon: 50min steady + 8x100m/Core and Strength

Tue: AM: 30min easy, PM: Michigan (1600, 1200, 800, 400 with mile tempo
between each) approx: 4:36( 5:45), 3:18 (5:30), 2:08 (5:30), 58
Wed: AM: 30min easy, PM: 40-50min steady
Thurs: AM: 30min easy, PM: 8x250m Hill + 6x300cutdown on the track
Fri: 50min easy
Sat: AM: 30min easy, PM: 2x1mile with 5:00 jog between: 4:22(Road),
4:16(Track) + 5x200 cutdown
Sun: 90-95mins steady .... Total: 70-75

Read more: http://www.letsrun.com/forum/flat_read.php?

thread=6580631#ixzz3xLk8uojE

Session de + en + spécifique

Key Workouts from my log:

1) 4x(600m@1500m effort, 300m easy, 300m hard) with 800m jog between sets
in [1:30, 43.3] [1:28, 43.0] [1:29, 42.5] [1:27, 41.0]

2) 2x1k with 4:00 rest in 2:33, 2:29 ... 6x300 cutdown 45 ---> 40

3) 3x(3x300) in 46, 44, 42 with 1:00 rest and 4:00 between sets