Adventures of a female master runner in Metropolitan Washington, DC.
Training Schedule October 1st – October 7th Sunday: Long Run. 16 milesMonday: OffTuesday: Strength Run. 2 x 3 miles w/800m recoveriesWednesday: Easy Run. 6 milesThursday: Threshold Run. 9 miles @ marathon paceFriday: Easy Run. 6 milesSaturday: Off Total: ~52 Miles Notes. I started the week
Continue reading
Training Schedule September 24th – September 30th Sunday: Medium-long Run. 14 miles Monday: Off Tuesday: Strength Run. 3 x 2 miles w/800m recoveries Wednesday: Easy Run. 8 miles Thursday: Threshold Run. 9 miles @ marathon pace Friday: Easy Run. 7 miles Saturday: Easy Run. 8
Continue reading
Training Schedule August 13th – August 19th Sunday: Long Run. 8 miles Monday: Off Tuesday: Speed Run. 400m-800m-1200m-1600m-1200m-800m-400m w/400m recoveries Wednesday: Easy Run. 6 miles Thursday: Threshold Run. 7 miles @ marathon pace Friday: Easy Run. 7 miles Saturday: Easy Run. 8 miles Total: ~48
Continue reading
Training Schedule July 16th – July 22nd Sunday: Long Run. 12 miles Monday: Off Tuesday: Speed Run. 8 x 600m w/400m recoveries Wednesday: Easy Run. 6 miles Thursday: Threshold Run. 6 miles @ marathon pace Friday: Easy Run. 7 miles Saturday: Easy Run. 6 miles
Continue reading
Training Schedule July 9th – July 15th Sunday: Long Run. 12 miles Monday: Off Tuesday: Speed Run. 12 x 400m @ 5K pace w/400m recoveries Wednesday: Easy Run. 6 miles Thursday: Easy Run. 6 miles Friday: Easy Run. 6 miles Saturday: Easy Run. 6 miles
Continue reading
Training Schedule July 2nd – July 8th Sunday: Long Run. 10 miles Monday: Off Tuesday: Easy Run. 6 miles Wednesday: Easy Run. 6 miles Thursday: Easy Run. 6 miles Friday: Easy Run. 6 miles Saturday: Easy Run. 6 miles Total: ~40 Miles Notes. Strangely, the
Continue reading
Training Schedule September 4th – September 10th Sunday: Medium-long Run. 13 milesMonday: RestTuesday: Recovery Run. 7 milesWednesday: Dress rehearsal. 7 mi w/ 2 mi @ marathon race paceThursday: RestFriday: Recovery Run + speed. 5 mi w/ 6 x 100 m stridesSaturday: Recovery Run. 4 miles
Continue reading
Training Schedule August 28th – September 3rd Sunday: 2022 South Lakes 10K Monday: Long Run. 16 milesTuesday: RestWednesday: General aerobic + speed. 7 mi w/8 x 100m stridesThursday: Recovery Run. 5 milesFriday: VO2maxRun. 8 mi w/ 3 x 1,600 m @ 5K race pace; jog
Continue reading
Training Schedule August 21st – August 27th Sunday: Long Run. 20 miles Monday: Rest or cross-train Tuesday: Recovery + speed. 7 mi w/ 8 x 100 m strides Wednesday: Recovery Run. 6 miles Thursday: Medium-long Run. 12 miles Friday: Recovery + speed. 5 miles
Continue reading
Training Schedule August 14th – August 20th Sunday: Long Run. 17 miles Monday: Rest or cross-train Tuesday: Recovery + speed 7 mi w/ 6 x 100 m strides Wednesday: VO2max Run. 10 mi w/5 x 1,200 m @ 5K race pace; jog 50
Continue reading