Adventures of a female master runner in Metropolitan Washington, DC.
Training Schedule July 24th – July 30th Sunday: Easy Run. 5 miles Monday: Rest or cross-train Tuesday: VO2Max Run. 9 miles w/5×600 m @ 5K race pace; jog 50 to 90% interval time between Wednesday: Medium-long Run. 14 miles Thursday: Recovery Run + speed.
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Training Schedule July 17th – July 23rd Sunday: Medium-long Run. 15 miles Monday: Recovery Run. 6 miles Tuesday: Lactate Threshold Run. 10 miles w/7 miles @ 15K to half marathon race pace Wednesday: Recovery Run + speed. 7 miles w/6 x 100m strides
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Training Schedule July 10th – July 16th Sunday: Marathon-pace run. 16 mi w/ 12 mi @ marathon race pace Monday: Rest or cross-train Tuesday: General Aerobic Run, 8 miles Wednesday: VO₂max Run. 8 mi w/ 5 x 800 m @ 5K race pace;
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Training Schedule July 3rd – July 9th Sunday: Long Run. 20 miles Monday: Rest or cross-train Tuesday: Recovery Run. 6 miles Wednesday: Medium-long Run. 13 miles Thursday: Recovery Run. 5 miles Friday: Medium-long Run. 11 miles Saturday: Recovery Run + Speed. 6 miles + 6 x 100m
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Training Schedule June 26th – July 2nd Sunday: Long Run. 18 milesMonday: Rest or cross-trainingTuesday: Recovery Run + Speed. 8 mi w/ 6 x 100 m stridesWednesday: Medium-long Run. 12 milesThursday: Recovery Run. 5 milesFriday: Lactate Threshold Run. 10 mi w/ 6 mi @
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Training Schedule June 19th – June 25th Sunday: Long Run. 14 miles Monday: Rest or cross-training Tuesday: Lactate-threshold Run. 10 miles w/5 miles @ 15K to half marathon race pace Wednesday: Recovery Run. 5 miles Thursday: Medium-long Run. 12 miles Friday: Recovery Run,
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Training Schedule June 12th – June 18th Sunday: Marathon pace Run. 16 miles w/10 miles @ marathon paceMonday: Rest or cross-trainTuesday: General aerobic + speed. 8 mi w/ 10 x 100m stridesWednesday: Easy Run. 5 milesThursday: Medium-long Run. 11 milesFriday: Easy Run. 5
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Training Schedule June 5th – June 11th Sunday: Long Run. 16 miles Monday: Rest or cross-train Tuesday: Lactate Threshold Run. 9 miles w/5 miles @ 15K to half marathon race pace Wednesday: Easy Run. 7 miles Thursday: Medium-long Run. 12 miles Friday: Easy Run.
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Training Schedule May 29th – June 4th Sunday: Rest or cross-train Monday: Medium-long Run. 15 miles Tuesday: Recovery Run. 4 miles Wednesday: General Aerobic Run + Speed. 9 miles w/6 x 10 sec. hill sprints + 8 x 100m strides Thursday: Recovery Run. 5 miles
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Training Schedule May 22nd – May 28th Sunday: Marathon-pace run. 15 miles w/8 miles at marathon paceMonday: Rest or cross-trainTuesday: Medium-long Run. 10 milesWednesday: Recovery Run. 4 milesThursday: Lactate Threshold Run. 8 miles w/4 miles at lactate threshold paceFriday: Recovery Run. 4 milesSaturday:
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