The 1mi/1k must be completed on tired legs hence the workout before.

Tuesday 5.6.18 Running for Fitness

A STARTING LINE

 

This week you will begin your journey with a series of runs and light workouts that will introduce you to the training plan. You can modify the following sequence to suit your week, but don’t do Speed & Endurance runs back-to-back and stick to the recommended miles. To round out your training, add SRD TOTAL Fitness workouts into your routine to get fit, fast.

 

18 WEEKS TO GO TTO CHICAGO MARATHON

Warmup

500m – 1k warmup

Sprint drills – 50m drills. Arm circles fwd/bk, Combo Straight leg kicks, cycle lean & run x 2, Combo bkwd run, butt kicks run x 2, Frankensteins, Stork walk, Hacky sack, Reverse Hacky sack.

Advanced/Intermediate

Speed — Track

800 meters at 10k pace

(2x) 400 meters at 5k pace

(4x) 200 meters at 5k pace

(2x) 400 meters at 5k pace

800 meters at 10k pace

2-minute recovery after each 800-meter interval, 90 seconds after each 400-meter interval and 60 seconds after each 200-meter interval.

AFAP 1MILE POST TIME COMPLETED (AS FAST AS POSSIBLE)

Bravo

500 meters at 10k pace

(2x) 300 meters at 5k pace

(4x) 150 meters at 5k pace

(2x) 300 meters at 5k pace

500 meters at 10k pace

2-minute recovery after each 500-meter interval, 90 seconds after each 300-meter interval and 60 seconds after each 150-meter interval

AFAP 1K POST TIME COMPLETED (AS FAST AS POSSIBLE)

 

Cool down stretch