Hi Sara! Here are your workouts for the week!
Workouts for Monday, January 9
Workout: Long Run
Planned Distance: 9 Miles
Description: Run 9 miles at an easy pace (8:45 to 9:30)
Pre-Activity Comments: Do as much of your long run off road as possible
Your Workouts for Tuesday, January 10 Workout: Rest Day
Activity Comments: This would be a good day to get a massage!
Your Workouts for Wednesday, January 11 Workout: Hill Repeats
Description: Instead of Threshold Intervals do this, off road if possible 🙂 WU: 1 mile
Main Set (MS): 6 x3o seconds uphill ( obviously won’t be 5k pace) and jog back down to your starting point in between.
Start out a little slower than 5k pace. Try to run each hill interval a little faster than the one before (like a second or maybe two) so that you are running your last one at an effort that is a little faster than 5k effort! This is one of my favorite workouts to do 🙂 CD: 1 mile
Your Workouts for Thursday, January 12 Workout: Steady Run
Description: WU is 1 mile easy
MS: 3 miles at a steady pace (7:55 to 8:25)
CD is 1 mile easy Don’t forget to eat a snack within 30 minutes of your workout, like a shake that has 10 to 20 grams of protein!
Your Workouts for Friday, January 13 Workout: Day off or make up missed workout
Your Workouts for Saturday, January 14 Workout : Easy Run
Description: 3 Miles, all at an easy pace. Like BORING easy. Save your energy for the long run – Today is just about staying loose for tomorrow!
Your Workouts for Sunday, January 15 Workout : Long Run
Description: 10 miles, all at an easy pace (8:45 to 9:30)
Option 1 would be to do the Winter Series run at SUNY Albany and have some company.
Option 2 is to run off road. My personal recommendation would be to choose running at SUNY, and take advantage of the motivating atmosphere while you can!
LET YOUR TRAINING GET YOU TO THE START LINE. AND LET COURAGE, FAITH & PERSEVERANCE GET YOU TO THE FINISH! – SARA K. MADDEN