12 Week Running Schedule
Week #12 - November 29th

COOL DOWN

Stretch & Roll for 10-15 minutes

 

FULL DAY OFF

Time to peak and taper.  Take advantage of all your days off and stretch, roll or get a massage this week.

 

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MIXED/STRENGTH/DAY OFF

 

MONDAY

WARM UP - 8:30

2:00 EZ

2:00 Harder

3:00 as :30/:30

1:00-2:00 Walk

 

MAIN SET - 36:00

We will do this set 2x's thru

1 x 2:00 build x :30

2:00 RI

1 x 1:00 @ 200

2:00 RI

Do 5x's thru

 

NOTES

Taper workouts this week to expect for them 1:2 RI.   

 

LIVESTREAM RUN CLASS

6:30am EST

9:30am EST 

 

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RUN

 

COOL DOWN

Stretch & Roll for 10-15 minutes

 

TUESDAY

DAY OFF  

 

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WEDNESDAY

COOL DOWN

Stretch & Roll for 10-15 minutes

 

THURSDAY

NOTES

On the edge of breathlessness today.  

 

COOL DOWN

Stretch & Roll for 10-15 minutes

 

MAIN SET

4 x 5:00 @ race pace or tempo. 

2:00 RI between.

 

WARM UP - 8:30

2:00 EZ

2:00 Harder

3:00 as :30/:30

1:00-2:00 Walk

 

LIVESTREAM RUN CLASS

6:30am EST

9:00am EST 

 

LivestreamRunGrid.png

FULL DAY OFF

Time to peak and taper.  Take advantage of all your days off and stretch, roll or get a massage this week.

 

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Day Off

 

FRIDAY

SATURDAY

RACE DAY

 

LIVESTREAM RUN CLASS

8:00am EST

 

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Park in the Fall

SUNDAY

COOL DOWN

Stretch & Roll for 10-15 minutes