Distance Workouts

2012 DISTANCE PRE SEASON WORKOUTS

18

19

20

LSD 40 min

25 min run EASY pace

30 min random Fartleck run

Long warm up prior to each workout Stretch before and after each workout 4 x 100 strides

(randomly change pace)

200 reps of abs 3 days/week

23

24

25

26

27

15 min EASY run

25-30 min EASY run

LSD 40 min

25-30 min easy run

10 min EASY run

3 x 800 @ 3:30 REST 3 min

4 x 100 strides

3 x 1600m @ 8min REST 400 WALK

10 min EASY run

10 min cool down run

30

31

1

2

3

15 min EASY run

25-30 min EASY run

LSD 40 min

25-30 min EASY run

30 min random Fartlek run

6 x 400 @ 1:45 REST 2min

6 x 100 strides

15 min EASY run

6

7

8

9

10

15 min EASY run

25-30 min EASY run

LSD 45 min

25-30 min EASY run

10 min EASY run

4 x 800 @ 3:30 REST 3min 15 min cool down run

6 x 100 strides

4 x 1600m @ 8min REST 400 walk 10 min cool down

13

14

15

16

17

20

21

22

23

24

27

28

29

1

2

5

6

7

8

9

12

13

14

15

16

19

20

21

22

23

26

27

28

29

30

2

3

4

5

6

9

10

11

12

13

16

17

18

19

20

23

24

25

26

27

30

1

2

3

4

7

8

9

10

11