Workouts

Dad

Monday: off

Tuesday: 2 miles easy

Wednesday: off

Thursday: 2 miles easy

Friday: off

Saturday: 2 miles easy - try this one w/o stopping

Sunday: off

Angela:

Monday: 3 miles at tempo pace (8:45 ppm)

Tuesday: 2-3 easy

Wednesday: 1 mile warm up + 2 x 8:00 hard w/ 2:00 rest in between + 1 mile cool down

Thursday: 2-3 easy

Friday: 2 miles easy + 1 at race pace - make sure you record the times

Saturday: 2-3 easy

Sunday: 5 miles easy

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).

Workouts

Dad

Monday: Off

Tuesday: 4 easy

Wednesday: 5 x 2:00 on Mac Woods Hill. Run all the way down to starting point in between sections. 10 minute warm up and cool down.

Thursday: 4 easy

Friday: 3 easy + 10 minutes at 5k race pace + 5 minute cool down

Saturday: 3-4 easy

Sunday: 6.5 miles easy

Monday: off

Tuesday: 1 mile warm up, 2 x 12 minutes at 5k race pace + 1 x 3:00 at 5k race pace + 1 mile cool down. 1 minute standing rest + 2:00 jogging rest in between intervals. No rest between first warm up and first interval.

Wednesday: 4 easy

Thursday: 3 easy + strides

Friday: 2 easy

Saturday: Pirates' Regatta 5k

Sunday: 6.5 miles easy

Workouts

Angela - Same as last week.

Dad

Monday - off, bike, or walk on dunes

Tuesday - 3.5 easy

Wednesday - 1 mile warm up, 4 x .5 miles at race pace (shoot for 4:20 each) w/ 1:30 standing rest. 1 mile cool down.

Thursday - 2 miles easy

Friday - off

Saturday - 10k race

Sunday - 3 easy or cross train

Workouts 6/15-6/28

DAD:

Monday, 6/15: 3 easy

Tuesday: off

Wednesday: 10 minute warm up, 4 x 6:00 at race pace + 1 x 3:00 at race pace, 2:00 standing rest, 10 minute cool down.

Thursday: 3.5 easy

Friday: 12 minute warm up, 4 x 3:00 up Mac Woods Hill, jog down recovery, 12 minute cool down.

Saturday: 3.5 easy

Sunday: 5 miles at tempo pace (9:35-9:40) + 1 mile easy for 6 miles total

Monday: 3.5 easy

Tuesday: 10 minute warm up, 5 x 2:00 at race pace + 2 x 1:00 at race pace with 1:30 jogging rest in between, 10 minute cool down.

Wednesday: 3.5 easy

Thursday: 2-3 easy

Friday: 1-2 easy or off

Saturday: Seaway Race

Sunday: 6 miles easy

LISA

Monday: off

Tuesday: 2 miles easy

Wednesday: 3 miles easy

Thursday: 2 miles easy + 1 at race pace (9:15)

Friday: 2.5 miles easy

Saturday: off

Sunday: 4 miles easy

Monday: 3 miles easy

Tuesday: 20 minutes easy + 20 minutes up tempo (9:40 pace)

Wednesday: 3 miles easy

Thursday: 2 miles easy

Friday: off

Saturday: Seaway Race

Sunday: 2 mile walk + 2 mile jog back

Workouts

May 25-May 31

DAD:

Monday: 25-30 minutes easy

Tuesday: 5 minute warm up, 12 minutes up tempo, 2 minute easy jog, 8 minutes up tempo, 5 minute cool down

Wednesday: 25-30 minutes easy

Thursday: Off

Friday: 7 minute warm up, 3 x 4:00 at race pace w/ 2:00 jogging rest in between, 5 minute cool down

Saturday: 25-30 minutes easy

Sunday: 5 miles easy

LISA:

Monday: 2 miles easy

Tuesday: Off

Wednesday: 2 miles easy

Thursday: 2 miles easy

Friday: Off

Saturday: 2 miles easy

Sunday: 3 miles easy

Workouts

Dad:

Monday: Five minutes easy + 15 minutes up tempo. No distance requirement.

Tuesday: 2 easy

Wednesday: Off

Thursday: 2 easy

Friday: 10 minutes easy + 10 minutes up tempo + 5 minutes easy. No distance requirement.

Saturday: 2 easy

Sunday: 3.5-4 miles easy.

Lisa:

Monday: 2 miles easy (10:30-11:00 pace)

Tuesday: off/walk

Wednesday: 2 miles up tempo (10:00 pace)

Thursday: off/walk

Friday: 2 miles easy

Saturday: off/walk

Sunday: 25 minutes; no distance requirement.

Workouts

Monday 5/4-Sunday 5/10

DAD:

Monday: 2 miles easy

Tuesday: 2 miles up tempo

Wednesday: off

Thursday: 2 easy

Friday: 1 easy + 1 up tempo

Saturday: 2 easy

Sunday: 3 miles

LISA:

Monday: 2 miles easy

Tuesday: 0ff/walk

Wednesday: 2 miles easy

Thursday: off/walk

Friday: 2 miles easy

Saturday: off/walk

Sunday: off/walk

Workouts

DAD:

Wednesday: 4 easy

Thursday: 3-4 easy

Friday: 40 minute tempo run. You should make it well over 4 miles.

Saturday: 20-30 minutes easy or cross train

Sunday: 7 miles

Monday: off

Tuesday: 4 miles easy

Wednesday: half mile easy, mile hard, half mile easy, mile hard, half mile easy, mile hard, half mile easy

Thursday: 4 miles easy

Friday: 3 miles easy + 15 minutes hard + 5 minutes easy

Saturday: easy or cross train

Sunday: 7 miles

LISA:

Wednesday: 1 mile easy, 1.25 miles up tempo, 1 minute easy jog, 1.25 miles up tempo, 1 minute easy jog, 1.25 miles up tempo.

Thursday: 6 easy

Friday: 4 easy + 2 hard at 5k race pace

Saturday: 6 easy

Sunday: 9 easy

Monday: 60 minutes up-tempo (9:25 or so)

Tuesday: 6 miles easy

Wednesday: 8 x Constitution Hills. 1 mile warm up and cool down.

Thursday: 6 easy

Friday: Mile warm up, 2 minutes hard, 1 minute easy x 10.

Saturday: 4-5 easy

Sunday: 10 miles

Workouts

Dad:

Tuesday - 4-5 easy

Wednesday - 3-4 easy

Thursday - 20 minutes hard, 5 minutes easy, 10 minutes hard

Friday - off

Saturday - 3-4 easy

Sunday - 6 easy

Lisa:

Tuesday - 6 easy

Wednesday - 6 easy

Thursday - 10 minute warm up, 20 minutes hard (5k race pace), 5 minutes easy jog, 20 minutes hard (5k race pace), 10 minute cool down

Friday: 4-5 easy

Saturday: 3-4 easy

Sunday: Race

Lisa's workouts

Wednesday: 5-6 easy

Thursday: Constitution Hills x 8 (new course)

Friday: 6 easy

Saturday: whatever you do

Sunday: Race

Workouts

LISA:

Monday: 8 miles up tempo (shoot for 9:40s or better)

Tuesday: 5 easy

Wednesday: 6 x 1000 w/ 2:30 standing rest in between. Shoot for sub 5:20 each. That's 1:04 per 200 meters or 2:08 per lap. Pace yourself accordingly.

Thursday: 5 easy

Friday: Mile warm up, 20 minutes hard, 2 mile cool down

Saturday: 5 easy

Sunday: 9 mile long run, easy.

Workouts

LISA:

Wednesday:

3 x 2000 w/ 3:00 rest. 1 mile warm up and cool down. Shoot for 10:45 each.

Thursday: 5-6 easy

Friday: 4-5 easy

Sat: Trail run

Workouts

Dad:

Monday: off

Tuesday: off

Wednesday: run the entire length of the Great Wall of China, alternating hard and easy at every guard post.

Lisa:

Monday: 2 miles easy, 2 miles hard, 2 miles easy

Tuesday: 5-6 easy

Wednesday: 2 full hills, 4 half hills, 2 full hills

Thursday-Monday: Run what and when you can.

Workouts next two weeks

Next two weeks...

LISA

Monday: 4 x 1 mile repeats. 3:00 standing rest in between. Warm up and cool down. Try to get each one within 10 seconds of your 5k race pace.

Tuesday: 4-5 miles easy

Wednesday: 5 x Hershey Hills

Thursday: 4-5 miles easy

Friday: 1 mile warm up, 20 minutes hard (race pace), 1 mile easy

Saturday: 4-5 easy or cross train for 60 minutes

Sunday: Long run, 8 miles

Monday: 4 miles easy, followed by two miles within 10-15 seconds of 5k race pace

Tuesday: 4-5 miles easy

Wednesday: 5-6 x Hershey Hills

Thursday: 4-5 easy

Friday: 2-3 easy

Saturday: Cornhole 10k

DAD

Monday: Off

Tuesday: 4 easy

Wednesday: 4 miles at descending pace. Start at 9:30 and try to get your last one under 9:00.

Thursday: 4 easy

Friday: 6 x 3:30 up tempo on the hill loop w/ 1:00 jogging rest in between.

Saturday: 3 easy

Sunday: Long run, 8 miles

Monday: off

Tuesday: 40 minute tempo, try to get within 15 seconds per mile of target 5k race pace

Wednesday: 4 easy

Thursday: 2-3 easy

Friday: 2-3 easy

Saturday: Heart-N-Hand 5k

Workouts for Grand Haven 10k week

Tuesday: 3-5 easy (lisa); off (Dad)

Wednesday: 4 x Hershey Hills, warm up and cool down (Lisa);

Dad - Half mile warm up, 2 x 10 minute fast w/ 2:00 jogging rest, 1 mile cool down

Thursday: 3-5 easy

Friday: 1-4 easy

Saturday: 10k

Sunday: off

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

Workouts 6/29-7/6

LISA AND DAD

Sunday: off/easy

Monday: 3-4 miles easy

Tuesday: .5 mile warmup, 1 mile hard, .5 easy, 1 mile hard, .5 easy, 1 mile hard, .5 easy. Try to get the hard sections at like 9:05-9:10.

Wednesday: 3 miles easy

Thursday: Hill loop. 10 minute warm up, 5 x 3:00 up tempo (not race pace) w/ 1:00 jogging rest in between. Cool down.

Friday: Off

Saturday: 4 miles easy

Sunday: 6-7 miles easy