winter/spring 2014
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Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday Weekly Total
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Jan 5 - 11OFF 5 miles10 miles 10 miles w D10 miles12 miles w M + 6 mile walk10 miles57
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Jan 12 - 1814 miles10 miles6 miles 5-4-3-2-110 miles7 miles (5k TT @ LP) 18:4913 miles w M&R10 miles Lavazies70
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Jan 19 - 25OFF Lavazies10 + 8 miles 5-4-3-2-1 w D&K7 miles w D15 miles Des News Finish Loop10 miles (10 x 1 on/off)6 milesSLCTC 5k (18:14) 11 miles67
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Jan 26 - Feb 116 miles5 miles8 miles w D12 miles (2 x 2 @ 6:00)8 miles9 miles 15 x 1 on/off13 miles71
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Feb 2 - 820 miles10 miles 4 x mile @ liberty park9 miles w D10 miles8 miles 5-4-3-2-15 milesSLCTC 10k (38:11) 15 miles78
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Feb 9 - 1520 miles12 miles8 miles10 miles (2 x 5K @ LP) 18:50, 18:4910 + 4 miles10 miles track w D & K8 miles OPEN HOUSE84
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Feb 16 - 2216 miles6 miles6 miles12 miles10 miles8 miles 5k TT @ LP 18:386 miles MASQUERADE 64
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Feb 23 - Mar 1OFF8 miles6 (3 @ MP)OFF52The Woodlands Marathon 2:5247
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Mar 2 - 8OFFOFFOFFOFFOFFOFFStriders 10 miler10
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Mar 9 - 154 miles5 miles4 miles6 miles5 miles6 miles6 miles36
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Mar 16 - 2210 miles9 miles 20x1 on/off8 miles8 miles (2 x 2 @ 6:00)6 miles6 milesSeattle - Javid & TJ Wedding 3 miles50
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Mar 23 - 29Mercer Island Half Marathon (1:22) OFFOFF4 miles5 milesOFF6 miles28
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Mar 30 - Apr 510 miles8 miles 10 miles8 miles (2 x 2 @ 6:00)6 miles4 milesStriders Half (1:23) 15 miles61
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Apr 6 -12
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Apr 13 - 19SLC Half
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Apr 20 - 26Cookie Chaser 2k/5k
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Apr 27 - May 3Provo City 5k
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May 4 - 10
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May 11 - 17Tucson 5000
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May 18 - 24Crack of Dawn 8k
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May 25 - May 31
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June 1 - 7
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June 8 - 14UV Half
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June 15 - 21
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June 22 - 28Sugarhouse Relays
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June 29 - July 5Murray 5k
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July 6 - 12
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July 13 - 19Draper Days 5k
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July 20 - 26Des News
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5k workouts:
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Strides and Drills (skip, high skip, long skip, flat footed march, high knees, bounding, foot shuffles, butt kicks, carioca, skip kicks)
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10-20 x 1 minute
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5 x 2 minutes
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5 x 3 minutes
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4 x 4 minutes
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5 x 4 minutes
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4 x 5 minutes
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5 x 5 minutes
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16-20 x 400m
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6-8 x 1000m
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8 x 30 second hills
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6 x 60 second hills
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8 x 60 second hills
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4 x 90 second hills
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6 x 90 second hills
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16 x 200m
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2 x 10 minutes
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2 x 15 minutes
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2 x 2 miles
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3 x 2 miles
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2 x 5k
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6 x mile
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8 x 800m
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2,4,8,12,16,12,8,4,2
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2x(2x800, 1x1600)
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6x(2x200,1x400)
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2x4,2x8,4x2
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