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9-SepOFFOFFOFF3M Recovery1M TT3M Recovery10km Race
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16-Sep5M Recovery5M Recovery6M Easy
10M incl 10x1000 in 3:50-4:00 w/1' jog recovery
4M Recovery3M Recovery
20M incl (6 x alternating 15' @ 7:00-7:10 pace w/5' @ 8:30 pace) (or HR160-165 bpm)
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23-Sep4M Recovery4M Recovery
15M incl (8 x alternating 3' @ 6:55 pace w/3' @ 7:35 pace)
6M Recovery
10M incl 4x2000 in 7:40-8:00 w/2' jog recovery
6M Recovery15M w/middle 10 @ HR 160bpm OR 7:15 pace (easier of two)
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30-Sep3M Recovery10M @ 7:15 pace or HR 160bpm (easier of two)5M Recovery8M incl 7x800 in 3:00 w/2' jog recovery4M Recovery4M Recovery10M w/middle 7 @ HR160bpm OR 7:15 pace (easier of two)
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7-Oct3M Recovery8M @ 7:15 pace3M Recovery
6M incl 4x800 in 3:10 w/1' jog recovery + 1M in 6:30
3M Recovery
3M Opener (Same as Richmond)
Chicago Fucking Marathon!!
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Recovery Pace: sub 125 bpm average, keep spikes under 135
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Easy Pace: sub 135 bpm, keep spikes under 150
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*Yellow threshold workouts should have 3'-5' of recovery (10+ pace) between reps
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**Green sweet spot workouts should have 2' of recovery (10+ pace) between reps
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***Jog recovery for yellow/oj/green can be as slow as you want. 14:00 pace jog is okay if it feels needed
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22-JulOFFOFF6M Recovery15M incl 3x30' @ 7:10 -7:20 pace6M Recovery10M Easy18M incl 2x60' @ 7:30-7:45 pace
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29-Jul5M Recovery9M incl 8x1400 in 5:35-5:50 w/1' jog recovery6M Recovery10M incl 8x800 in 3:00-3:10 w/90s recovery6M Easy12M Easy20M incl 1x60' @ 7:10-7:30 pace
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5-Aug5M Recovery9M incl 8x1400 in 5:35-5:50 w/1' jog recovery8M Easy9M incl 8x1400 in 5:35-5:50 w/1' jog recovery6M Recovery10M Easy20M incl 1x75' @ 7:10-7:30 pace
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12-AugOFFOFFOFF3M Recovery1M TT3M RecoveryTest
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19-Aug5M Recovery10M incl 8x1600 in 6:25-6:45 w/1' jog recovery6M Recovery15M @ HR 155-160bpm6M Recovery6M Recovery20M incl 3x40' @ HR 145bpm
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26-Aug5M Recovery10M incl 8x1600 in 6:25-6:45 w/1' jog recovery6M Recovery16M @ HR 155-160bpm6M Recovery6M Recovery26M HR 125-130bpm
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2-Sep5M Recovery10M incl 8x1600 in 6:25-6:45 w/1' jog recovery5M Recovery17M @ HR 155-160bpm6M Recovery6M Recovery20M incl 2x60' @ HR 145bpm
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9-SepOFFOFFOFF3M Recovery1M TT3M RecoveryTest
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16-Sep10M incl 10x1000 in 3:50-4:00 w/1' jog recovery
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23-Sep10M incl 5x2000 in 7:40-8:00 w/2' jog recovery
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30-Sep8M incl 8x800 in 3:00 w/2' jog recovery
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7-OctChicago Fucking Marathon!!
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27-MayOFFOFFOFF3M Recovery1M TT3M Recovery5K or 10K Race (see if you can find an actual race for this
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3-JunOFF3M Recovery3M Recovery10M incl 3x20' @ 7:10-7:20 pace3M Recovery6M Easy14M incl 3x25' @ 7:30-7:45 pace
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10-Jun5M Recovery8M incl 8x1000 in 4:00-4:10 w/1' jog recovery5M Recovery12M incl 3x25' @ 7:10 -7:20 pace4M Recovery6M Easy16M incl 3x35' @ 7:30-7:45 pace
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17-JunOFFOFF3M Recovery3M Recovery1M TT3M Recovery
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24-Jun5M Recovery9M incl 8x1200 in 4:45-5:00 w/1' jog recovery5M Recovery13M incl 3x25' @ 7:10 -7:20 pace5M Recovery6M Easy17M incl 3x40' @ 7:30-7:45 pace
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1-Jul5M Recovery9M incl 8x1200 in 4:45-5:00 w/1' jog recovery6M Recovery14M incl 3x27' @ 7:10 -7:20 pace6M Recovery8M Easy17M incl 3x40' @ 7:30-7:45 pace
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8-Jul5M Recovery9M incl 8x1200 in 4:45-5:00 w/1' jog recovery6M Recovery15M incl 3x30' @ 7:10 -7:20 pace6M Recovery10M Easy18M incl 3x45' @ 7:30-7:45 pace
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15-JulOFFOFF3M Recovery3M Recovery3M Recovery3M Recovery
Can you find a competetive 10K or HM with good conditions for this week?
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