Week #3

Today we begin Week #3 of Eagle Running Club. We have joined together to log over 1000 miles so far. Keep up the good work and as always if you have any questions please let me know.

Week #3
Phase One (Base Building)

Monday, June 14th –
A– 35 minutes @ 7:15-7:30 pace (4.5 miles);
B – 30 minutes @ 7:45-8:00 pace (3.5 miles);

Tuesday, June 15th –
A – 40 minutes @ 7:45 pace (4.5 miles);
B – 30 minutes @ 8:00 pace (3.5 miles);

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)

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

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);

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);
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);
Total Mileage for Week #4
A – 32 miles
B – 24.5 miles
*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.