Stan the Man

I hope that everyone enjoyed the 4th of July weekend. We sure did!

So we are beginning Week #6. It seems like the summer is going by way to fast. I hope that everyone is feeling good and seeing these runs get easier and easier, if you have any questions or concerns please send them my way. This week we have many people making it over 100 miles! Make sure you have sent me your mileage for week 5.


Week #6 –
Phase One (Base Building)

 
Monday, July 5th – Dead Period

A – 40 minutes @ 7:15-7:30 pace (5.5 miles); Plyometric Drills

B – 30 minutes @ 7:45-8:00 pace (4 miles); Plyometric Drills

C – 30 minutes @ 10:00 pace (3 miles); Plyometric Drills



Tuesday, July 6th – Dead Period

A – 45 minutes @ 7:45 pace (6 miles); Plyometric Drills

B – 35 minutes @ 8:00 pace (4.5 miles); Plyometric Drills

C – 35 minutes @ 10:00 pace (3.5 miles); Plyometric Drills

 
Wednesday, July 7th – Dead Period

A – 1 mile warm up; 5-4-3-2-1 minute runs; 1 mile cool down; (4 miles)

B – 0.5 mile warm up; 5-4-3-2-1 minute runs; 0.5 mile cool down; (3.5 miles)

C - 0.5 mile warm up; 5-4-3-2-1 minute runs; 0.5 mile cool down; (3.5 miles)

 

Thursday, July 8th – Dead Period

A – 45 minutes @ 7:45 pace (6 miles);  Plyometric Drills

B – 35 minutes @ 8:00 pace (4.5 miles); Plyometric Drills

C – 35 minutes @ 10:00 pace (3.5 miles); Plyometric Drills

 

Friday, July 9th– Dead Period

A – 40 minutes @ 7:15-7:30 pace (5.5 miles); Plyometric Drills

B – 30 minutes @ 7:45-8:00 pace (4 miles); Plyometric Drills

C – 30 minutes @ 10:00 pace (3 miles); Plyometric Drills

 

Possible Run:

Red, White and Green Estate Run 5k

Mexico, MO


Saturday, July 10th  -Dead Period

A – 40 minutes @ 7:45 pace with the last 10 minutes at 7:00 pace (5 miles);

B – 25 minutes @ 8:00 pace with the last 10 minutes at 7:30 pace (3 miles);

C – 30 minutes @ 10:00 pace with the last 10 minutes at 9:30 pace (3.5 miles)

 

Sunday, July 11th Dead Period

Day OFF

 

Mileage Total
A – 32 miles

B – 23.5 miles

C - 20 miles



Thanks,

Coach Drury

cgdrury@gmail.com

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