
Simeon-
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New Balance Week.... I'm excited for you- what a great experience this will be!
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You had a sort of a legendary 6-5-4-3-2-1 workout last week that will help you next Sunday. This week is just cruise control and doing just enough to keep-up the systems/paces that you'll need for Sunday.
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Sleep, hydration & nutrition will be important this week, especially knowing that you'll have some travel.
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Monday will be "topping up" of Lactate Threshold; not a full workout, but enough to keep up the aerobic system. You can do this in Fartlek form as it doesn't need to be an exact pace.
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Thursday will be some rhythm work hovering above/below Mile Pace. Nothing to fatigue you, but enough to get the pace wired in your legs.
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Saturday's pre-meet, you can go 30' + 2x80-60-40 @ Mile-800-400 Rhythm. With a plane ride, you'll want a couple of extra strides than usual in there to shake things out.
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Sunday- Make sure to do the "activation warm-up". I'm not sure what the staging area/timing of it all will look like, so you'll want to be "extra" warmed up just in case. Honestly, it's better to feel "too warmed up" than not enough.
Mon 3/7
Threshold 1K's
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2mi E
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4x (3:2) Lactate Threshold Fartlek (on portions @ 5:20-5:15)
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2x20s Hill Reps @ 800m Effort
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1mi E
Tues 3/8
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40' Recovery Run
Wed 3/9
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40' Endurance Run
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3x5s Hill Sprints
Thu 3/10
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2mi E
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2x300 @ 3K Rhythm
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2x200 @ Mile Rhythm
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2x100 @ 800 Rhythm
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Full recovery on all of these
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1mi E
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Fri 3/11
Off/ Travel
Sat 3/12
Pre-Meet
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30' E
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2x80-60-40 @ Mile-800-400 Rhythm
Sun 3/13
Race Day
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1mi E
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Sprint Drills
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1' @ LT/ 1' E
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30s @ 5K/ 1' E
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15s @ mile/1' E
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3-4x50m @ 800 > 400 Effort
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New Balance Mile