Workouts

Dad

Monday: 2 easy. Stop and stretch lightly after one mile. Ice, ibuprofen.

Tuesday: off

Wednesday: 2 easy. Stop and stretch lightly after one mile. Ice, ibuprofen

Thursday: off

Friday: 2 easy. Stop and stretch lightly after one mile. Ice, ibuprofen

Saturday: off

Sunday: 2.5 easy. Ice, ibuprofen.

Angela:

I'm still trying to calibrate what your paces are, so make sure you time yourself on all these runs and report the time. I'm just estimating the paces I list here, so if you feel like it's too easy or too hard, speed up or slow down. Just record everything. The hard runs should be taxing, but not puke-inducing. By that I mean you shouldn't be able to have a conversation during the up tempo days, but you should be able to during the easy days.

Monday: 3 easy, 9:15-9:30 pace

Tuesday: off

Wednesday: 1 mile warm up at easy pace, 3 x 3:00 up tempo (8:45 pace) w/ 1:00 standing rest in between, 1 mile cool down.

Thursday: off

Friday: 3 easy

Saturday: 3 easy

Sunday: 5 mile long run, tempo pace (8:45).