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Christine's Questionnaire
Heartbreak Hill Mileage Map
Town of Wellesley Trails Network
Mileage Measurement Tool - Weston as Starting Map
Map My Run
Christine's Outdoor Track Drills
Christine's Indoor Track Drills
Christine's 2010 Boston Marathon Training Schedule
Christine's 2010 New Bedford Half Marathon Training Schedule
March 10
Marathoners:
3x1200
rest = 90s-2.30minutes
p.e. slightly slower than 10k pace
Half Marathoners:
4-5 x800
Rest = 2-3 minutes walk/jog
p.e. = @ target race pace
Shorter workout:
200s!
2x (8x 200)
rest = 90s/2minutes walk between reps; 3-4 minutes between reps
effort = 8
March 3
Shorter workout:
200, 400, 800, 800, 400, 200
2 minutes rest between reps (3 minutes between 800s)
p.e.decreases as distance increases (8.5, 8, 7.5, 7.5, 8, 8.5)
Half Marathoners:
4-5 x 1000
Rest = 400 jog or 3 minutes
P.e. = 5k pace
Marathoners:
4-5 x 1000
Rest = 400 jog 90s - 2minutes
P.e. = 10k pace
February 24
Shorter workout:
6-8 x 400 meters w/ 2 minutes rest @ 7.5-8 p.e.
Half Marathoners:
4-5 x 1000
Rest = 400 jog or 3 minutes
p.e. = 5k pace
Marathoners:
6-8x800, Yasso 800s
Rest = time run
p.e. = Target time of marathon "hour"/"minute"
February 17
Marathoners/Half Marathoners:
3 x mile
Rest = walk 3-4 minutes
p.e. = 5k/10k pace
Short Group:
4 x 600 @ p.e. of 8 and 2-3 minutest rest
3-4 x 200 @ p.e. of 8.5 with 2 minutes rest
February 10
Marathoners/Half Marathoners:
(1200, 1k, 8, 6, 4, 2) OR 5K/10K race on own
Rest = 4m, 3m , 3m, 3m, 2m (walk or jog)
p.e. = 8.0/10k pace
Short Group:
800, 2x 600, 3 x 400
p.e. of 7.5, 8, then 8.5
2 minutes between reps, 3 minutes between sets
February 3
Marathoners/Half Marathoners:
4x1200, optional 2-3 x 100m strides
Rest = 400 jog OR 3 minutes
p.e. = 5k/10k pace
Short group:
8-10 x 300 @ p.e. of 8 with 2:30 minutes rest
January 27
Marathoners/Half Marathoners:
4-5 x1000
Rest = 400 jog OR 2-3minutes walk
p.e. = 5k(-10k) pace
Shorter workout option:
2x (800, 600, 400)
p.e. of 7.5, 8, 8.5
2-3minutes between reps
4 minutes between sets
January 20
Marathoners/Half Marathoners:
5-6 x800
Rest = 3-4 minutes walk/jog
p.e. = slightly faster than 5k pace
Shorter workout option:
3 x 800 w/ 3 minutes rest @ p.e. of 7.5
2-3 x 400 w/ 3 minutes rest @ p.e. of 8
January 13
Marathoners/Half Marathoners:
5-6 x600, optional 2x200 strides
Rest = 3 minutes walk/jog
p.e. = slightly faster than 5k pace
Everyone else:
4 x 600 p.e. of 8, rest = 2.30-3 minutes
2 x 200 p.e. of 8.5, 90s-2 minutes rest
January 6
Marathoners/Half Marathoners:
8 x 400
Rest = Easy walk or jog 3minutes
p.e. = 7.5
Everyone else:
5-7 x 400 meter repeats with 2-3 minutes rest at a p.e. of 7.5.
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