Running Training Program for September 11-17

Tuesday, September 12: 7 miles

  1. start with 1-2 mi easy
  2. 3 x 1600m at tempo, then 4 x 200m fast with 1-3 min easy between each interval
  3. easy finish to 7

Wednesday, September 13: 3 miles

  1. start with 1 mi easy
  2. 6 x 150m fast with a 30 sec recovery jog between each 150
  3. finish with 1 mi easy

Thursday, September 14: 6 miles

Saturday, September 16: 13 miles

Note: tempo = faster than usual, comfortably hard; strides = near 85% max effort