Personal Best Running by Mark Coogan;Scott Douglas;
Author:Mark Coogan;Scott Douglas;
Language: eng
Format: epub
Publisher: Human Kinetics
Week 6
Long run: 10-14 miles
Easy run: 6-8 miles, then 8 Ã 100-meter strides
Hills: 2- to 3-mile warm-up; 8-10 Ã 200-meter hill at mile effort; jog down for recovery; 1- to 2-mile cool-down
Easy run: 8-10 miles
Regular run: 6-8 miles, then 8 Ã 100-meter strides
Tempo run: 2- to 3-mile warm-up; 4-5 miles continuous at 25-30 seconds per mile slower than 10K pace; 800-meter jog; 4 Ã 300 meters at mile pace with 100-meter walk/jog between; 1- to 2-mile cool-down
Easy to regular run: 3-7 miles
46-66
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