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6,282 Posts
Discussion Starter · #1 ·
What's on your slate this week?<br><br>
This is what I'll be doing:<br>
M: Rest<br>
T: 5M New Year's run with the local running club<br>
W: XT<br>
TH: 5 easy<br>
F: XT<br>
S: 4 easy<br>
S: 9 (7 easy, 2 @ goal HM pace)

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15,411 Posts
I'm coming off an easy week where I did about 21 miles, all of that at easy pace except for a 5K race yesterday.<br><br>
Easy paced running is going to be the menu plan for the next 4 to 6 weeks, hopefully ranging somewhere between 25 and 30 miles or so per week. I've only been above 25 miles in a week 3 times, so I figure trying to get 2 weeks of that in a row with the easy paced running and seeing how the legs feel.<br><br>
So it's all going to be flexible based on how my body responds. Ideally if all goes well, a few weeks from now I'll begin adding in some striders at the end of runs and after 5 or 6 weeks I'll have more of an aerobic base.

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2,876 Posts
First week of my 16 week training plan for the Earth Day Half Marathon (4/19).<br><br>
Here's my plan for the week:<br><br>
12/31- Monday: 15 minutes @ 9:40/mile + 30 minutes @ 8:30/mile + 15 minutes @ 9:40<br>
1/1 - Tuesday: 5 miles @ 9:40/mile + striders<br>
1/2 - Wednesday: 4 miles @ 9:40/mile + striders + weights<br>
1/3 - Thursday: 3 miles in 4 minute sets @ 7:45/mile – 3 minutes @ 9:40/mile between sets – .5 mile warm-up and cool down @ 9:40/mile.<br>
1/4 Friday: weights<br>
1/5 Saturday: OFF<br>
1/6 Sunday: 8 miles @ 9:40/mile

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1,675 Posts
Ugh, I've been MIA since before Christmas. I had a down week in mileage when I was back in Massachusetts (though I did get a hilly 13 miler in, and the best 10 mile run of my life) Here's what I've done so far this week, and what I have planned for the rest:<br><br>
M: 8M, 7x30s strides<br>
T: 5M, easy<br>
W: off (unplanned, moved workout to Th)<br>
Th: 8M, 7x30s strides<br>
F: 8M, 7x30s strides<br>
Sa: 14M<br>
Su: 5M<br><br>
Should work out to around 48M.
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