Workouts 7/7-7/19

Workouts 7/7-7/19

Lisa and Dad

Monday: 1-4 easy or cross train depending on how you feel, keeping in mind Tuesday's workout will require energy. If you are totally wiped take Monday off.

Tuesday: 4 miles easy then 1 mile at sub 9:00. Basically try to do a one mile time trial. Get in a bit of a cool down and stretch.

Wednesday: 3-4 easy plus 4 x 15 second strideouts

Thursday:

LISA: 5-10 minute warm up, 5 x 1,000 meters at 5:30-5:35 each w/ 2:30 standing rest in between. 5-10 minute cool down plus stretching

DAD: .5 mile warm up, 4 x 6:00 up tempo w/ 3:00 jogging rest in between, .5 cool down.

Friday: 2-3 easy

Saturday: cross train 30-60 minutes or off if you are feeling really fatigued. Or if that is the case take Friday off and cross train Saturday.

Sunday: 7-7.5 miles easy

Monday: 3-4 easy

Tuesday: 4.5 miles at tempo pace. Try to average sub 9:40 (Dad) and sub 9:25 (Lisa). 4 x 15 second strideouts.

Wednesday: 3-4 easy

Thursday: 2-3 easy

Friday: 1-2 easy

Saturday: baby food race