Wednesday, 26 February 2014

Tim's Training: 17-23 February 2014

Monday - 5 miles

5 miles at 7:10 minute mile pace

Tuesday - 10 miles

AM - 5 miles to work (rucksack on) at 7:45 minute mile pace

PM - Track session:
- 400m warmup;
- 4 x 100m strides;
- 4 sets of 1300m (88-90 secs per lap), 300m (80 secs per lap); and
- 2 x laps of straights (strides) and bends (slow jog)

Wednesday - 5 miles

AM - 5 miles to work (rucksack on at 8:00 minute mile pace

PM - 30 minute light weights session

Thursday - 0 miles

Rest day

Friday - 10 miles

10 miles at 7:10 minute mile pace

Saturday - 20 miles

20 miles consisting of:

- 9 miles at 7:30 minute mile pace;
- 10 miles at 6:40 minute mile pace (club 10 mile race); and
- 1 mile at 10 minute mile pace

Sunday - 5 miles

5 mile treadmill run at 9 minute mile pace

Total weekly mileage: 55 miles

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