Sunday, March 2, 2014. Long run 12 plus miles.
Cut back on mileage 48-50 miles per week at a 6:20 to 6:30 mile pace on the recovery and long runs.
Mile repeats running 82% of 4:16.
Incorporating 14 day microcycle.
Sunday, March 2, and March 16, 2014. Week 1: long run on Sundays 12 plus miles, repeats on Mondays 6 x 1600 in 5:12 w/ 400 m jog rest; Thursdays 3 sets x 1 x 300 in 50 seconds + 1 x 600 in 1:40 + 300 in 50 seconds take 200 m jog rest after each 300 m and 200 m jog rest after the 600 repetition, after each set jog 400 m; Saturdays meet or 8 x 800 in 2:32 w/ 400 m jog rest. Recovery runs on Tuesday, Wednesday and Friday.
Alternate workouts.
Sunday, March 9, and March 23, 2014. Week 2: long run on Sundays 12 plus miles, repeats on Mondays 4 x 400 in 1:09 w/ 400 m jog rest; Thursdays 8 x 1000 in 3:00 w/600 jog rest; Saturdays meet or 2 sets 5 x 300 m in 48 w/ 100 m jog rest, after each set jog 500 m. Recovery runs on Tuesday, Wednesday and Friday.
Rest on Wednesday, March 26, 2014
Rest on Friday, March 28, 2014
Rest on Sunday, March 30, 2014
March 31 - April 26, 2014 Train 27 days. We are changing the training schedule inserting one day of rest per week. Training seven days a week was a strain.
March 31 - April 12, 2014
For two weeks, Jesus was training for two days of speed work per week with one day of recovery between the speed session. Mondays, 4 x 1600 in 5:30 w/ 3 minutes rest; Wednesdays, 16 x 400 in 75 w/ 200 meter jog rest, Jesus feeling strain need more rest between the speed workouts.
Starting April 13, 2014
The next two weeks we'll be doing speed work on Monday and Thursday, recovery runs on Tuesday and Wednesday, taking Friday as a rest day (no training), Saturdays are long runs and Sundays recovery run.
Monday, 4-14-14: 4 x 1600 in 5:28 w/ 3 minute jog rest; Jesus started off with 3 seconds slower on the first repeat, but after he continued doing them, he was hitting the times. It was a good workout;
Thursday, 4-17-14: 8 x 800 in 2:40 w/ 3 minute jog rest. The 800's, Jesus hit the times. Jesus mentioned he felt minor shin pain after the 800's, he said it wasn't that bad. If he persist with shin pain, I'm assuming stress fracture(s) if it on one leg; he will be okay if Jesus feels shin pain on both legs. We'll wait to see if his pain is worst, then he will have to take time off to heal.
Monday, 4-21-14: 16 x 400 in 74 w/ 200 jog rest. Thursday, 4-24-14: 20 x 200 in 36 w/ 100 m jog rest. Friday, 4-25-14: Rest. Saturday, 4-26-14: Long Run. Sunday, 4-27-14: Easy Run
4-28 Warm-up: Run 12 minutes + stretch; Time trial 1 x 800; 2 mile cool down. Ran a 2:13.
4-29 Run 1 hour
4-30 Run 45 minutes
5-01 Warm-up: Run 12 minutes + stretch; Time trial 1 x 1600; 2 mile cool down.
5-02 rest
5-03 Long run
5-04 Easy (recovery) run
