Workout of the Week [WOW] ~ September, 4th - 2010
5k runners - total miles per week 15 to 17 miles
10k and 15k runners- total miles per week 17 to 22 miles
1/2 marathon runners - totals per week 22 to 25 miles
Note:
1. Warm-up 1 to 2 mile before interval training
2. Run an even pace the entire distance
3. Control your breathing and run with comfort
4. Cool down - jog 1 to 2 miles easy and stretch for 5 - 10 minutes
5k and Tulsa Run
Monday - Rest Day!
Tuesday - 3.5 to 4.5 miles easy "gradual hill run" or cross train for an hour
Wednesday - pace interval training covering 3.5 to 4 miles @ 21st Street & Riverside
Thursday - run 3.5 to 4.5 miles very easy run "65 to 75% intensity" or cross train for an hour
Friday - speed training covering 4 to 4.5 miles @ Bishop Kelly [between Yale and Sheridan]
Saturday - Rest Day or Race Day!
Sunday - medium pace long run 5 to 7 miles
5:30 miler [run 6:30 pace]
6:00 miles [run 7:00 pace]
6:30 miler [run 7:30 pace]
7:00 miler [run 8:00 pace]
7:30 miler [run 8:30 pace]
8:00 miler [run 9:00 pace]
8:30 miler [run 9:30 pace]
9:00 miler [run 10:00 pace]
9:30 miler [run 10:30 pace]
10:00 miler [run 11:00 pace]
11:00 miler [run 12:00 pace]
Total mileage per week = 5k [17 miles] ~ 10k & 15k [22 miles] ~ 1/2 marathon [25 miles]
