Yesterday was a day of COMPLETE REST. I almost died. Today I almost died too. I did some speed work, and the limited rest (1 minute after an 800? I haven't done that in a while) made my legs burn! There were a few fast looking guys at the track, though, so that was an incentive for me to run fast and finish quickly. 2 mile warm-up 2x(800-600-400-200 meters) with 1 minute rest between intervals; 800m jog (plus a minute total rest to round off to 5 minutes) between sets--goal pace is between 5k-10k goal race pace (between 5:45/mi and 6:30/mi for me) 1st set: 2:59, 2:12, 1:24, 39 800 meter jog, easy (8:00/mi pace) 2nd set: 2:58, 2:13, 1:23, 38 (all were faster by 1 second except the 600 meters) 2 mile cool-down Core work: 2 sets: 25 Swiss ball crunches 25 Swiss ball side crunches, each side 25 Swiss ball leg levers 25 push-ups (30 for second set: 10 left leg only, 10 right leg only, 10 both legs) |