Adventures of a female master runner in Metropolitan Washington, DC.
Training Schedule August 14th – August 20th Sunday: Long Run. 17 miles Monday: Rest or cross-train Tuesday: Recovery + speed 7 mi w/ 6 x 100 m strides Wednesday: VO2max Run. 10 mi w/5 x 1,200 m @ 5K race pace; jog 50
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Training Schedule August 7th – August 13th Sunday: Long Run. 18 miles w/14 miles @ marathon race pace Monday: Rest or cross-train Tuesday: VO2Max Run. 9 miles. 5x600m @ 5K pace w/jog 50-90% interval time Wednesday: General Aerobic Run. 9 miles Thursday: Medium-long
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Training Schedule July 10th – July 16th Sunday: Marathon-pace run. 16 mi w/ 12 mi @ marathon race pace Monday: Rest or cross-train Tuesday: General Aerobic Run, 8 miles Wednesday: VO₂max Run. 8 mi w/ 5 x 800 m @ 5K race pace;
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Training Schedule June 12th – June 18th Sunday: Marathon pace Run. 16 miles w/10 miles @ marathon paceMonday: Rest or cross-trainTuesday: General aerobic + speed. 8 mi w/ 10 x 100m stridesWednesday: Easy Run. 5 milesThursday: Medium-long Run. 11 milesFriday: Easy Run. 5
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Training Schedule May 22nd – May 28th Sunday: Marathon-pace run. 15 miles w/8 miles at marathon paceMonday: Rest or cross-trainTuesday: Medium-long Run. 10 milesWednesday: Recovery Run. 4 milesThursday: Lactate Threshold Run. 8 miles w/4 miles at lactate threshold paceFriday: Recovery Run. 4 milesSaturday:
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Training Schedule May 15th – May 21st Sunday: Long Run. 14 milesMonday: Rest or cross-trainTuesday: General Aerobic Run + Speed. 7 miles w/6 x 10 sec. hill sprints + 8 x 100m stridesWednesday: Medium-long Run. 10 milesThursday: Easy Run. 4 milesFriday: General
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Training Schedule May 8th – May 14th Sunday: Long Run. 12 miles Monday: Off Tuesday: Lactate Threshold Run. 9 miles w/4 miles @ LT pace Wednesday: Recovery Run. 6 miles Thursday: Recovery Run. 5 miles Friday: General Aerobic Run. 9 miles Saturday:
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