Week #3 Update

I have gone back and added a C option to our runs. This is at a more manageable pace for most people. Again if these paces are too fast for you just focus on the mileage for each day. The main idea is to get ourselves to a manageable pace that we can maintain over a distance and then we can increase that pace on workout days. Non-workout days should feel comfortable and at a pace that allows you to carry out a conversation.


Wednesday, June 16th – Contact Day #3 8:00 outside the Community Pool
A –1 mile warm up; 20 minutes @ Lactate Pace*;1 mile cool down;(5 miles)
B–0.5 mile warmup; 15 minutes @ Lactate Pace*; 0.5 mile cool down;(3 miles)
C- .5 mile warmup; 20 minutes @ Lactate Pace*; .5 mile cool down; (3 miles)


Thursday, June 17th –
A – 40 minutes @ 7:45 pace (4.5 miles);
B – 30 minutes @ 8:00 pace (3.5 miles);
C – 30 minutes @ 10:00 pace (3 mile)


Friday, June 18th–
A – 35 minutes @ 7:15-7:30 pace (4.5 miles);
B – 30 minutes @ 7:45-8:00 pace (3.5 miles);
C – 30 Minutes @ 9:00 pace (3 miles)

Saturday, June 19th
A – 30 minutes @ 7:45 pace with the last 10 minutes at 7:00 pace; (4 miles);
B – 25 minutes @ 8:00 pace with the last 10 minutes at 7:30 pace (3 miles
C – 25 minutes @ 10:00 pace with the last 10 minutes at 9:00 pace (2.5 miles)

Possible Run:
Stuart Eiken Memorial 5K run/walk
Columbia, MO

Sunday, June 20th
A – 45 minutes @ 7:45 pace (5 miles);
B – 30 minutes @ 8:00 pace (3.5 miles);
C- 30 minutes @ 10:00 pace (3 miiles)


Total Mileage for Week #3
A – 32 miles
B – 24.5 miles
C – 14.5 plus your Monday and Tuesday runs.

*Lactate Pace is one minute slower than your personal record for one mile. The first time you do this workout, it will be very difficult. As we get into better condition, it will get better.