Malloy Get Back Into Running
easy get back into it for runner with competitive running background
Schedule
Week 1
1.5 miles
2 miles
2 miles
SHRED
2 miles
Week 2
2 miles
2.5 miles
2 miles
SHRED
2 miles
Week 3
2 miles
3 miles
2.5 miles
SHRED
2 miles
Week 4
2 miles
3 miles
3 miles
SHRED
4 miles
Week 5
2.5 miles
3.5 miles
3 miles
SHRED
5 miles
Week 6
2.5 miles
3.5 miles
3.5 miles
SHRED
5.5 miles
Week 7
3 miles
3 miles
4 x 200m
2 mile wu, 4x200 (200r), 1 mile cd
SHRED
6 miles
Week 8
3 miles
3.5 miles
6 x 400m
1.5wu, 6x4 (95sec, 90secR) 1cd
SHRED
7 miles
Week 9
3.5 miles
3.5 miles
3 x 200m
1wu, 3x(2,2,4), 1cd
SHRED
8 miles
Week 10
3.5 miles
4 miles
6 x 800m
1wu, 6x8 (tempo), 1cd
SHRED
2 miles
Week 11
4 miles
4 miles
5 x 800m
1wu, 5x8 (3:07-3:13), w/j/w (3R), 1cd
SHRED
1 mile
null min
10x30sec, 90sec jog
1 mile
8 miles
Week 12
4 miles
4.5 miles
1 mile
3 miles
90sec rest
2 x 400m
@ 90sec , 90secR
1 mile
SHRED
8 miles
Week 13
4 miles
4.5 miles
1 mile
1 mile
3 x 600m
3x (6-4-2), 200jR/400js
20 min
+ strides
Race