Hello everyone. I will begin to publish my trainings, in part to thank Tinman for all his free knowledge. I have read every page of this website, in addition to almost all your comments from letsrun.
Week 1 (31/10 to 6/11)
Monday: 16.5k + 10 x 100m
Tuesday: 10k easy
Wednesday: Fartlek starting at CV pace and finishing at 5k / 3k pace (5 X 1 'X 1' + 10 X 30 '' X 30 '')
Thursday: 15k easy
Friday: 8k very easy
Saturday: Tempo 6km 21'28'' + 8 x 100m 16 '' / 17 ''
Sunday: 9k easy
Week 2 (7/11 to 13/11)
Monday: 10k easy
Tuesday: 10,5k easy
Wednesday: 18K easy + 8 x 100m
Thursday: 10k easy
Friday: Fartlek starting a rhythm of CV and finishing a 5k pace 5'4'3'2'1 '+ 4 x 150M (26 ", 25", 27 ", 26")
Saturday: 10K EASY
Sunday: 6K easy (too late to train for a long day of work)
Week 3 (14/11 to 17/11)
Monday: 18k easy + 8 x 100m
Tuesday: Fartlek 5k/3k pace (20 x 30 '' x 30 '')
Wednesday: 10k easy
Thursday: 10k easy + 6 x 100m
Tomorrow Friday, i will be run 5 km road race with lots of hills.
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A place for participants to share personal training logs, as well as training plans and ideas. These discussions are open to runners of ALL levels.
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