You need to accomplish the following.
- 4 easy pace workouts that range between 35 and 55 min (depending on current ability, fitness level and recovery from xc) (if you are unsure e-mail me and I'll let you know specifically)
- 1 long day over 65 min
- 1 quality tempo day either 4x1 mile w/ 1 min rest between reps (this is great for working on pacing), or 4 mile t pace on roads or run a 5k road race.
- 1 Quality repetition day 4x200 ( 1 min recovery), 3x400(2 min recovery), 4x200( 1 min recovery) @ rpace finish with the following work 200m hard, (1min recovery), 150 Hard (1 min recovery), 2x100m hard with 30 sec recovery 1 mile cooldown and a really serious stretch and tball massage.
Monday- Easy day
Tuesday-Tempo day
Wednesday- Easy day
Thursday-Easy day
Friday-Quality R day
Saturday-Day off
Sunday-Long run
or if you are planning on running a 5k on new years day
Monday- Quality R day
Tuesday-Easy day
Wednesday Easy day
Thursday Long run
Friday off
Saturday easy day
Sunday 5k (replacement for the tempo day)
If you are running a race on news year eave then
Friday easy
Saturday 5k
Sunday off
Remember to post your workouts to the comments section of this post.
Info
who
where did you run?
How did the workout go?
What pace? Time/mile
How did you feel
and a personal annecdote
