ANNOUCEMENTS FOR THE WEEK:
If you are planning on doing a race in the Fall
and would want a Training Plan I'd love to help!
Just send me an email with the Race you are preparing for
and I can write up a plan for you to follow.
If there are multiple people training for a similar race and
will be near each other, some group runs could be set up.
Email me at CoachDevinMoody@gmail.com |
AUGUST
GENERAL RUNS |
MID-WEEK WORKOUT (TUESDAY OR WEDNESDAY) |
SATURDAY KEY WORKOUT |
|
WEEK 9: JULY 31-AUG 6 |
4 - 6 miles |
THRESHOLD WORKOUT: 2 mile warmup 8 x 1k @ Threshold Pace (rest= 60-90sec) 1-2 mile cooldown |
LONG RUN: 10 miles CCHS Track - Northside 3 mile warmup 4 x 1 mile @ Half Marathon pace Rest= 3min 3 mile cooldown |
WEEK 10: AUG 7-13 |
4 - 5 miles |
TUESDAY TUNE-UP: 2 mile warmup Progressive 800's 6 x 800m rest=full (start at half marathon pace and gently increase pace with each rep=) 1 mile cooldown |
RACE DAY HOBBLE CREEK HALF MARATHON 7:00AM Buses pick up at 5:00am - 5:40am |
+ = AID STATIONS
(best time to take a full or half gel is at the Aid Station at mile 6.5)
JULY
GENERAL RUNS |
MID-WEEK WORKOUT (TUESDAY OR WEDNESDAY) |
SATURDAY KEY WORKOUT |
|
WEEK 5: JULY 3-9 |
4 - 7 miles |
THRESHOLD WORKOUT: 2 mile warmup 8 x 1k @ Threshold Pace (rest= 60-90sec) 1-2 mile cooldown |
LONG RUN: 13miles Murdoch Canal (Mitchell Hollow Park @ 7:30am) 3 mile warmup 8-9 miles @ ET Pace 1-2 mile cooldown |
WEEK 6: JULY 10-16 |
4 - 7 miles |
PICK YOUR OWN FLAVOR: FARTLEK 2 mile warmup 7 x 2min (rest = equal time @ avg pace) 1-2 mile cooldown RHYTHM TRACK SESSION 2 mile warmup 3 Sets of 800m, 400m, 400m (rest = 200m jog, full between sets) 1-2 mile cooldown |
LONG RUN: 13miles Jordan River Trail (Rotary Park @ 7:30am) 3 mile warmup 4 miles @ Marathon Pace 1 mile recovery 4 miles @ Marathon Pace 1 mile cooldown |
WEEK 7: JULY 17-23 |
4 - 7 miles |
THRESHOLD WORKOUT: 2 mile warmup 4 x 1 mile @ Threshold Pace (rest= 90seconds) 1-2 mile cooldown |
LONG RUN: 13miles Provo River Trail (Timpanogos Park @ 7:30am) 2 mile warmup 3 miles @ Half Marathon Pace 1 mile recovery 3 miles @ Half Marathon Pace 1 mile recovery 2 miles @ Half Marathon Pace 1 mile cooldown |
WEEK 8: JULY 24-30 |
4 - 6 miles |
PICK YOUR OWN FLAVOR: FARTLEK 2 mile warmup 5 x 2min, 5 x 1min (rest = equal time at avg pace) 1-2 mile cooldown RHYTHM TRACK SESSION 2 mile warmup 2 Sets of 800m, 800m, 400m (rest = 200m jog, full between sets) 1-2 mile cooldown |
LONG RUN: 12miles Jordan River Trail Rotary Park @ 7:30am 4 mile warmup 4 miles @ Negative Split Tempo (Start at ET Pace and work down each mile, will likely finish just faster than Half Marathon pace) 4 mile cooldown |
WEEK 9: JULY 31-AUG 6 |
JUNE
GENERAL RUNS |
MID-WEEK WORKOUT (TUESDAY OR WEDNESDAY) |
SATURDAY KEY WORKOUT |
|
WEEK 1: JUNE 5 - 11 |
4 - 6 miles |
NO WORKOUT - COME BACK WEEK |
LONG RUN: 10miles (Start easy --> finish strong) |
WEEK 2: JUNE 12-18 |
4 - 6 miles |
NO WORKOUT - STILL BUILDING |
LONG RUN: 11miles (Wheadon Farm Park @ 8:00am) 3 mile warmup 6-7 miles @ ET Pace 1-2 mile cooldown |
WEEK 3: JUNE 19-25 |
4 - 6 miles |
THRESHOLD WORKOUT: 2 mile warmup 8 x 800m @ Threshold Pace (rest= 60seconds) 1-2 mile cooldown |
LONG RUN: 12miles (Jordan River Rotary Park @ 7:30am) 3 mile warmup 3 miles @ Marathon Pace 1 mile recovery 3-4 miles @ Marathon Pace 1-2 mile cooldown |
WEEK 4: JUNE 26 - JULY 2 |
4 - 6 miles |
PICK YOUR OWN FLAVOR: FARTLEK WITH HILLS 2 mile warmup 5:4:3:2:1 (rest = equal time @ avg pace) 1-2 mile cooldown RHYTHM TRACK SESSION 2 mile warmup 1600m, 800m, 400m, 400m, 400m (rest = 200m jog) 1-2 mile cooldown |
LONG RUN: 13miles (Provo Canyon Timp Park @ 7:30am) 3 mile warmup 2 miles @ Half Marathon Pace 1 mile recovery 2 miles @ Half Marathon Pace 1 mile recovery 2-3 miles @ Half Marathon Pace 1-2 mile cooldown |
