March 31, 2009

• My schedule for the next three weeks

  This here is my schedule for the next three weeks.   As I complete each day’s task – I will change the text color from black to red.   What I hope to accomplish in such a short time is to bring my 5K time down by at least 27 seconds, making it about 25 minutes and 30 seconds.  In addition to my practice – I will seek to watch my weight.  Just dropping 5 pounds in these next three weeks could assist my speed.   

  Week

  M

  T

  W

  T

  F

  S

  1

  3 m plus 5 x strides (25:15)

  Weight -Training

  4 m plus 5x strides (37:53)

  Weight Training

  4 m plus 5x strides

  3.1 m; 15 min core workout

  2

  3 m plus 5 x strides 2.75 m (22:00)* pace=8:00

  Weight -Training

  4 m with 2×5 min at SS intensity; 15 (34:15)

  Weight Training

  4 m plus 5x strides

  3.1 m; 15 min core workout

  3

  3 m plus 6 x strides Weight -Training

  Weight Training easy 3 m run (27:35)

  An easy 3 m run Weight Training

  Weight Training easy run

  Rest

  *Denville 5K

  
  

  • 12:10 pm
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