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Maintenance Winter 2013

Maintenance Running (focus on beginner training…you should have training under your belt, but you don't need much...likely freshman or sophomore)   

Here’s a plan for 25 miles per week.

  • Do your best to follow the plan.  However, it is understandable if you have to switch days around due to travel, or cross train during a day that where the weather is not safe for running.

 Dec 10 – Dec 16

    • Mon – 4 miles.  Include 6:00 min at a brisk pace.  Drills afterwards.
    • Tues – 6 miles with a friend.  Abs.
    • Wed – 5 miles including 3 x 1:00 min at a faster pace.
    • Thurs – AAA (Alternate Aerobic Activity).  Do something fun and active…or go shopping.
    • Fri – 4 miles easy.  Find a new route.
    • Sat – 6 miles…with some hills or a little fartlek.
    • Sun – Day off.

 Dec 17 – Dec 23

    • Mon – 7 miles with a friend.  Finish with strides.
    • Tues – 4 miles on a hilly course.
    • Wed – 6 miles on a new route.  Dills after?
    • Thurs – Day off…maybe go for a walk.
    • Fri – 5 miles including 6 x 1:00 min (tempo pace – comfortably hard) with 1:00 min jogging rest.  Abs after.
    • Sat – 3 miles relaxed.
    • Sun – Day off.

 Dec 24 – Dec 30

    • Mon – 3 miles including 5 x 100m along the way.
    • Tues – Happy Holiday!  Day off.  Do something else that is active.
    • Wed – 7 miles mostly easy.  When you’re well warmed up, do 5:00 min brisk.
    • Thurs – 4 mile morning run.  Pick a hilly route.  Do abs and drills afterwards.
    • Fri – 5 miles.
    • Sat – 6 miles including 10-12 min at tempo pace.
    • Sun – Day off…or AAA.

 Dec 31 – Jan 6

    • Mon – 5 mile morning run.  Pick a hilly course.  Make sure to get in a nap.  Happy NYE
    • Tues – Sleep in, and then ease through 7 miles pondering your running in 2012.  Try to guess how many miles you ran in 2011.
    • Wed – AAA plus Abs.
    • Thurs – 5 miles including 5 x 1:00 min (faster than usual).
    • Fri – Short 3 mile run plus AAA.
    • Sat – 5 mile with a brisk 6:00 min along the way.  Drills.
    • Sun – Day off.