Author Topic: RUNNING TIMES - MINUTES/KM IN MINUTES/MILE  (Read 1445 times)

0 Members and 1 Guest are viewing this topic.

Mutumbo000

  • Hero Member
  • *****
  • Posts: 2880
  • Respect: +2253
    • View Profile
    • http://www.youtube.com/user/Mutumbo000?feature=mhee
    • Email
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

LBSS

  • Hero Member
  • *****
  • Posts: 11646
  • plugging away...
  • Respect: +6465
    • View Profile
    • Email
Re: RUNNING TIMES - MINUTES/KM IN MINUTES/MILE
« Reply #1 on: December 17, 2018, 07:52:24 am »
+2
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses