Total Day 8 to go 1 26 2 1 7 to go 2 2 2 8 6 to go 2 9 2 15 Saturday 10k recovery pace 100 meter strides every km10k reco

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Total Day 8 to go 1 26 2 1 7 to go 2 2 2 8 6 to go 2 9 2 15 Saturday 10k recovery pace 100 meter strides every km10k reco Powered By Docstoc
					Total
Day         8 to go (1/26-2/1)                              7 to go (2-2-2/8)                              6 to go (2/9-2/15)
Saturday    10k recovery pace + 100 meter strides every km10k recovery pace + 100 meter strides every km10k recovery pace + 100 meter strides every km
Sunday      rest                                          rest                                          rest
monday      11k ( 2 long hill repeats)                    11k (3 x 2000 intervals)                      11k (6k at 15 seconds slower than 10k pace)
tueday      rest                                          rest                                          rest
wednesday   rest or crosstrain                            rest or crosstrain                            rest or crosstrain
Thursday    8k (3k at 10 seconds faster than 10km pace) 10k (alternate every 2k b/w easy and 10k pace 10k (4k at 10k pace)
Friday      rest or crosstrain                            rest or crosstrain                            rest or crosstrain


Total                                                  29                                             31                                          31




Day         5 to go (2/16-2/22)                             4 to go (2/23-2/29)                            3 to go (3/1-3/7)
Saturday    10k recovery pace + 100 meter strides every km10k recovery pace + 100 meter strides every km10k recovery pace + 100 meter strides every km
Sunday      rest                                          rest                                          rest
monday      11k ( 2 long hill repeats)                    fartlek (12 sets of 4 minutes) (11k total)    10k intervals 4 x 1200
tueday      rest                                          rest                                          rest
wednesday   rest or crosstrain                            rest or crosstrain                            rest or crosstrain
Thursday    12k (alternate every 2k b/w easy and 10km pace10k (6k at 5 seconds slower than 10k pace)    12k (alternate every 2k b/w easy and 10k pace
Friday      rest or crosstrain                            rest or crosstrain                            rest or crosstrain

Total                                                  33                                             31                                          32




Day         2 to go (3/8-3/14)                              1 to go (3/15-3/21)                            Race Week (3/22-3/28)
Saturday    10k recovery pace + 100 meter strides every km10k recovery pace + 100 meter strides every km8k four easy narkiss loops w/100 meter strides at end of e
Sunday      rest                                          rest                                          rest
monday      11k (3 x 2000 intervals)                      11k (6k at 10k pace)                          7k w/4k at 15 seconds slower than race pace
tueday      rest                                          rest                                          rest
wednesday   rest or crosstrain                            rest or crosstrain                            4k easy
Thursday    rest                                                                                        THE BIG DAY 10k
                                                          10k (alternate every km b/w easy and race pace)
Friday   Run Jerusalem 10k Course        rest or crosstrain


Total                               31                        31   29
strides every km

an 10k pace)




strides every km




y and 10k pace




0 meter strides at end of each loop

an race pace

				
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Description: 12K Training Schedule document sample