Wednesday, November 6, 2013

Master Runner Lola Castro's Training Schedule Part 2

I will continue to update this article once or twice a week, so keep coming back to see the development process. Saturday, December 16, 2013.

Master Runner Lola Castro's PR 18:45 5000 meters

Focusing on a three day training cycle.

November 2013 Training Schedule

11-4      Active Rest, 30 minutes of easy running.
11-5      Rest.
11-6      Rest.
11-7      3x1600 in 6:20 with 200 meter jog rest.
11-8      Continuous run.
11-9      Continuous run.
11-10    Running in the Hills
11-11    Continuous run.
11-12    Continuous run.

11-13    8x400 in 86 with 50 meter jog rest.  Between the 400's and 300's jog 500 meters.  6x300's in 66, 65, 64, 63, 62, and 61, w/100 jog rest.

11-14    Continuous run.
11-15    Continuous run.

11-16    4x500 in 1:41 with 50 meter jog rest.  Between the 500's and 300's jog 500 meters.   6x300's in 66, 65, 64, 63, 62, and 61, w/100 jog rest.

11-17    Running in the hills.
11-18    Continuous run.

11-19    1x1200 in 4:27 w/150 jog rest;1x1000 in 3:42 w/150 jog rest;1x800 in 2:58 w/100 jog rest;1x600 in 2:13 w/100 jog rest; 6x300's in 66, 65, 64, 63, 62, and 61, w/100 jog rest.

11-20    Continuous run.
11-21    Continuous run.

11-22    5x800 in 2:51 w/100 jog rest.  Between the 800's and 300's jog 500 meters.  6x300's in 66, 65, 64, 63, 62, and 61, w/100 jog rest.

11-23    Running in the hills.
11-24    Running in the hills.
11-25    3x6x300's in 66, 65, 64, 63, 62, and 61, w/100 jog rest.  Between sets jog 500m.
11-26    Easy run.
11-27    Easy run
11-28    Dana Point Turkey Trot, 5000 meter race
11-29    Continuous run.
11-30    Running in the hills.

December 2013 Training Schedule

12-01   Running in the hills.
12-02   Continuous run.

12-03   2x1600's at 6:16 with 200m jog rest.  Between the 1600's and 300's jog 500 meters.  6x300's in 66, 65, 64, 63, 62, and 61, w/100 jog rest.

12-04   Continuous run.
12-05   Continuous run.
12-06   Continuous run.
12-07   "Coaches Footlocker 5000 m Race".
12-08   Long run.

12-09   Rest.
12-10   Rest.
12-11   Easy Run (active rest) 30 minutes.
12-12   Rest.
12-13   Rest.

12-14   Saturday, running in the hills.
12-15   Sunday, running in the hills.
12-16   Continuous run.

12-17   5 x 1600 in 6:08 w/ 200 m jog rest.
12-18   Continuous run.
12-19   Continuous run.

12-20   5 x 4 x 300 m in 63 w/ 100 m jog rest.  Between sets (5) jog 500 meters.
12-21   Running in the hills.
12-22   Running in the hills.
12-23   Continuous run.

12-24   7 x 1000 in 3:45 w/ 150 m jog rest.
12-25   Continuous run.
12-26   Continuous run.

12-27   3 x 7 x 400 in 84 w/ 50 m jog rest.  Between sets (3) jog 400 meters.
12-28   Running in the hills.
12-29   Running in the hills.
12-30   Continuous run.

12-31  8 x 800 in 2:52 w/ 100 m jog rest.
01-03   5 x 4 x 300 m in 63 w/ 100 m jog rest.  Between sets (5) jog 500 meters.


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