CAL STATE UNIV PD
Workouts for the week of 11-20-2017 (17 WEEKS to go!)
Monday – Easy run (4 miles) followed by 6 x 20 second strides
Tuesday – H.I.I.T. Workout of the Week – ‘Short’ Speed Work – “Eight Pack” (2 mile warm-up, Dynamic Stretching, 4 strides); Run 4 x 45 seconds @ 12-15% faster than your 5K race pace, REPEAT set 2 x’s. 1 minute recovery between intervals, 4 minute recovery jog between each set of 4 (for a total of 8 intervals; advanced runners complete 3 sets for 12 total), 1 mile cool down
Wednesday – Rest or Cross-Train
Thursday – 5K Turkey Trot OR Easy run (4 miles) followed by 6 x 20 second strides
Friday – Easy run (3 miles) or Cross-Train
**Saturday** – Complete your 3 Mile Time-Trial (start with a 1 mile warm-up and dynamic stretching race routine before the TT, followed by an easy 2 mile cool down)...OR Medium Long run (7 miles) IF you already ran a Thanksgiving 5K Turkey Trot.
Sunday – Rest
Estimated Weekly Mileage: 20-23 Miles
HAPPY THANKSGIVING!! From a training perspective, this is an interesting week. There is nothing greater for your training and B2V race preparation than ACTUALLY running in a race. There are numerous benefits to racing yourself into shape! If you have a 5k race scheduled on Thanksgiving Thursday (preferred), simply adjust your week accordingly. I’ll personally be racing a 5K Turkey Trot in Thousand Oaks, in case anyone is in the neighborhood! If you're not able to run like a beast before you feast, then follow the plan above and use the extra “calories” to help you run a fast 3 mile Time-Trial on Saturday as scheduled. Again, if you can find a local 5k to run this week, do it!
With regards to the 3 MILE TIME-TRIAL due this week...a few quick reminders: 1.) Try and keep your route as flat as possible; it’ll make it easier to compare times from month to month and runner to runner, 2.) Be patient and don’t overdo it; no injuries!, and 3.) Run smart! Don't sprint the first mile and have to crawl the last; practice sound racing and negative split pacing strategies.
Lastly, and MOST IMPORTANTLY, please send me your 3 Mile Time-Trial time (or 5k race time) by Saturday November 25th! Just email OR text me, or screenshot, the total time. I'll update the Time-Trial page as results come in.
"Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it."
-- Lou Holtz
B2V 2018 "WEEKLY WORKOUT" & NOTES
TO REVIEW THE ENTIRE 2018 TRAINING PLAN, CLICK ON THE FOLLOWING LINK FOR A PDF VERSION.
March 17th & 18th!
START USING THE "STRAVA" APP TODAY TO TRACK MILEAGE AND STAY CONNECTED WITH TEAMMATES
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