Graham Peck Training Logs
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tWeek endingRacesMax Long RunLong Run 2Long Run 3Long run WorkoutThreshold Workout10k Workout5k WorkoutHill WorkOther WorkoutBasic Speed 1Basic Speed 2Basic Speed 3OtherDouble Cardio Days (25'+)No-Run DaysRun MilesOther Cardio TimeEquivalent Run Miles
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18-May28-MayMcVets 10k - 5/24161395 x 20/70Drill A311003.3124
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29-May7-JunMD Marathon - 5/31, Bel Air 5k - 6/7261210.56 x 20/704 x 30/90Drill B6 x 20/70211160.9123
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8-Jun18-Jun23.515.5114 x (600m on, 1000m off)8 x short hillsDrill A6 x 20/705 x 30/90Drill B411282.5146
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19-Jun28-JunSunset Pig 5k - 6/24201918.55 x 20/705 x 20/70311390.4142
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29-Jun9-Jul128.58LT - 5 mile10 x short hillsDrill B4 x 100m52797.0132
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10-Jul19-JulMoM - 7/15, Rockville 8k - 7/1820.515.5106 x (2:30 on, 7:30 off)2 x 2.25 + Mile Race6 x 20/704 x 20/70411130.0113
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20-Jul30-JulBRRC Track - 7/22 (steeple, 400m), Park Heights 5k - 7/2518.51411.53 x 2.2 mile6 x 20/706 x 20/70Drill A621164.3149
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31-Jul9-Aug2222162 x (800m on, 800m off), 2 x (1200m on, 800m off)2 x short hills, 8 x 250m hills5 x 30/90Drill B5 x 15/45401261.7138
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10-Aug20-AugBRRC 10k - 8/16131210.52 x 6.1 mileLT - 5.5 mile, 4 x 200m5 x 2k6 x 1000m hills6 x 20/706 x 20/706 x 20/70711263.9155
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21-Aug30-AugDruid Hills 10k - 8/2921.520.511.53 @ tempo, 11 steady, 3 @ tempo5 x 1400m4 x 15/456 x 20/705 x 20/70311181.1126
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31-Aug10-SepNew Haven 20k - 9/72016.512.5SlowerDepletion / Progression to MP6 x 1600m7 x 20/706 x 20/70511243.3148
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11-Sep20-SepShoebox Shuffle 5k - 9/12138.583 x 5k @ MP2 @ @ HM, 4 @ MP, 1 @ 10k4 x 1600m5 x 20/705 x 20/704 x 15/4520850.992
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21-Sep1-OctBerlin Marathon - 9/2726.21252 mi @ MP, 3 x 25 sec stridesFartlek 3 x 25/753 x 20/7003650.065
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DrillsLeg Strength
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Set ASet BMACORPlyoRollerRollerAbsAbsAbsPushupsPushupsDipsBackHipsHipsTotal
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5/75/175/75/125/135/155/125/155/115/155/155/1610
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5/185/285/265/255/205/18, 5/285/255/20, 5/275/225/255/195/24, 5/275/245/235/2815
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5/296/76/46/35/296/16/55/306/36/65/296/36/66/66/212
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6/86/186/96/176/116/106/126/96/166/96/166/126/126/1310
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6/196/286/306/286/282
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6/297/97/57/37/57/77/57/47/77
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7/107/197/107/127/16, 7/197/147/147/137
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7/207/307/277/237/23, 7/297/257/19, 7/307/217/247/17, 7/247/20, 7/297/23, 7/267/2015
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7/318/98/37/318/28/38/58/78/47/317
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8/108/208/108/188/168/118/178/208/118/178/158/1310
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8/218/308/248/308/248/288/218/278/248/257
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8/319/109/29/88/31, 9/119/39/98/319/89/3, 9/109/910
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9/119/209/209/169/129/169/149/189/13,9/209/169/1810
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9/2110/19/219/229/229/22
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Regular skipButt Kick BAbductorLungeFoot taps
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Prize MoneyA - SkipLow KneesAdductorSide plank knee to chestScissor lunge
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Tim Kennard200B - SkipAnkle PopsCalf raise1 leg dead liftTuck jump
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Run in the Valley75PowerskipHigh KneesHamstringReverse clamshells1 leg hop
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Run 4 Their Lives200Butt Kick ABackward SkipQuadSingle leg squatsFrog jump
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DDH10k50Ankle PopsBoundingSquatSquat jump
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Shoebox Shuffle150
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McVets 10k100Slower3 x 1.5 mi @ HM5 x 2 mile4 x 1600mFartlek
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7752 mi @ MP6-5-4-3-2-1-4 lap Fartlek10k @ MP6-5-4-3-2-1-4 lap Fartlek7-9 x Long Hills
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2 mi @ MP6-5-4-3-2-1-4 lap Fartlek10k @ MP6-5-4-3-2-1-4 lap Fartlek7-9 x Long Hills
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6 x short hills, 4 x 250m hills10 x 250m hills
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6 x 1000m hillsLadder fartlek, 4 x 250m hills
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4 x (1 mi on, 1 mi off)4 x 2000m + 800m + 600m5 x 1220m (pick ups)Ladder fartlek, 4 x 250m hills
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Slower7 x 1600m6 x 1000m hills2 mile LT, 9 x 250m hills
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5 x 2 mile3 x 1.5 mi @ HM5 x 2000m4 x 1600mFartlek
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6-5-4-3-2-1-4 lap Fartlek10k @ MP6-5-4-3-2-1-4 lap Fartlek7-9 x Long Hills
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1000m Hill Circuit
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6 x 400m on/off, 4 x 175m hills, 4 x 200m
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2 mi @ MP
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10-12 x 250m hills
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Winter 2012