Are you on vacation this week? Spring Break Training suggested workouts

Spring Break Training:

If you are traveling this week, here are your suggested workouts.  Don’t let time away be an excuse to take a week off or a week of poor training.  Make it a priority and get it done!

Workout #1-  Long run-  Depending on your level, get in a continuous 45-70 minute run. + 6 x 100m strides after

Workout #2-  Hill repeats (if available)-  10 x ~200m up hard, jog easy down.  

If no hills:  Fartlek:  10 min wu, then 4 x 3:00 hard, 2:00 easy;  4 x 2:00 hard, 2:00 easy; 4 x 1:00 hard, 2:00 easy.  10 min cd

Workout #3-  Short, fast repeats:  Ex:  15 minute wu, drills, then:  3 x 1:00 hard (3:00 rec b/w each… 4 x 45 sec hard (2:00 rec. b/w each) … 5 x :30 FAST (2:00 rec)... 10 min cd

The rest of your runs can be easy recovery.

Check pntrack.com for Proviso lineup.  If you are competing, make sure Friday is an easy/pre-race day.