Monday: Easy
Tuesday: Medium
Wednesday: Hard (Distance)
Thursday: Easy
Friday: Medium
Saturday: Hard (Distance)
Sunday: Medium - Rolling hills: Finding a terrain that has short rolling hill (rills that last no more than a minute) can be very beneficial. They are a form of fartlek/interval workouts where you are pushing yourself for a duration of distance or time. The key here is to find a rolling hill route and pushing your stride up and over the crest of the hill while maintaining form. As you are running these hills, pace should be equal to or 10% less than race pace.
Beginner - After warm-up run, run hill section and recover with a walk for the same duration of time that it took to run the hill. (30 minutes)
Intermediate - After warm-up, run at suggested pace up hill and shag (walk/jog pace) the down hill sections (40 minutes)
Endurance – After warm-up, run suggested pace up hill and jog the down hill section (40 minutes)
Elite - After warm-up, run suggested pace up hill and jog the down hill section (30 minutes)
Alternate - Bike or swim. Also consider something like indoor soccer.
Monday: Easy
Tuesday: Medium
Wednesday: Hard (Distance)
Thursday: Easy
Friday: Medium
Saturday: Hard (Distance) – This is a hard workout because it’s graded on distance rather than effort/speed. Keep your heart rate around 60-65% of maximum.
Beginner: Warm up; Run for 45 minutes; cool down; stretch
Intermediate: Warm up; Run for 50 minutes; cool down; stretch
Distance: Warm up; Run for 60 minutes; cool down; stretch
Elite: Warm up; Run for 45 minutes; cool down; 10 x 100 meter strides; stretch
Alternative: Indoor bike or swim
Sunday: Medium
Monday: Easy
Tuesday: Medium
Wednesday: Hard (Distance)
Thursday: Easy
Friday: Medium (Same as Tuesday) - Not much longer than yesterday, but make the pace a little harder. This is NOT a conversation pace. Just enough to keep you breathing hard and the heart rate should be around 65-70% of maximum heart rate.
Beginner: Warm up; Run for 30 minutes; cool down; stretch
Intermediate: Warm up; Run for 30 minutes; cool down; stretch
Distance: Warm up; Run for 35 minutes; cool down; stretch
Elite: Warm up; Run for 25 minutes; cool down; stretch
Alternative: Indoor bike or swim
Saturday: Hard (Distance)
Sunday: Medium
Item: HED / Specialized Tri-Spoke Front Tubular Wheel
Description: This Tri-Spoke designed is used for time-trialing in any condition
Price: $323.99 (shipped)
Where to Buy: eBay (Aug. 7th, 2005)
Review:
I like this wheel. It’s strong and feels strong and it feels fast. The rim has an aluminium strip for the brake pads to grip and makes for better predictable braking. This wheel is very aero as well. Just looking at it spin makes you think of a blade that’s able to chop any finger, hand, arm, head, leg clean off. This wheel is fast.
The only real downfall about this wheel is that it feels heavy and somewhat clumsey. I don’t know why really. Every time I use it, it looks fast but doesn’t “feel” fast. The only thing that I can think of is that the three large spokes are fat when looking at it from the side. So instead of looking at tiny spokes of a conventional wheel (that appear to be more of a blur), you clearly see the turning of all three spokes of the Tri-Spoke.
Other than that, the wheel is good and still good enough to recommend.
Rating: (1-10; with 10 being the best) 8.5
Monday: Easy
Tuesday: Medium
Wednesday: Hard (Distance)
Thursday: Easy – Today should be an easy day but still go out for a run. This should be at conversational pace. Pace should be around 60% of maximum heart rate.
Beginner: Warm up; Run for 20 minutes; cool down; stretch
Intermediate: Warm up; Run for 20 minutes; cool down; stretch
Distance: Warm up; Run for 30 minutes; cool down; stretch
Elite: Warm up; Run for 20 minutes; cool down; stretch
Alternative: Indoor bike or swim
Friday: Medium
Saturday: Hard (Distance)
Sunday: Medium
Monday: Easy
Tuesday: Medium
Wednesday: Hard (Distance) – This is a hard workout because it’s graded on distance rather than effort/speed. Keep your heart rate around 60-65% of maximum.
Beginner: Warm up; Run for 45 minutes; cool down; stretch
Intermediate: Warm up; Run for 45 minutes; cool down; stretch
Distance: Warm up; Run for 60 minutes; cool down; stretch
Elite: Warm up; Run for 45 minutes; cool down; stretch
Alternative: Indoor bike or swim
Thursday: Easy
Friday: Medium
Saturday: Hard (Distance)
Sunday: Medium
Monday: Easy
Tuesday: Medium – Not much longer than yesterday, but make the pace a little harder. This is NOT a conversation pace. Just enough to keep you breathing hard and the heart rate should be around 65-70% of maximum heart rate.
Beginner: Warm up; Run for 30 minutes; cool down; stretch
Intermediate: Warm up; Run for 30 minutes; cool down; stretch
Distance: Warm up; Run for 35 minutes; cool down; stretch
Elite: Warm up; Run for 25 minutes; cool down; stretch
Alternative: Indoor bike or swim
Wednesday: Hard (Distance)
Thursday: Easy
Friday: Medium
Saturday: Hard (Distance)
Sunday: Medium
Monday: Easy – Today should be an easy day but still go out for a run. This should be at conversational pace. Pace should be around 60% of maximum heart rate.
Beginner: Warm up; Run for 20 minutes; cool down; stretch
Intermediate: Warm up; Run for 20 minutes; cool down; stretch
Distance: Warm up; Run for 30 minutes; cool down; stretch
Elite: Warm up; Run for 20 minutes; cool down; stretch
Alternative: Indoor bike or swim
Tuesday: Medium
Wednesday: Hard (Distance)
Thursday: Easy
Friday: Medium
Saturday: Hard (Distance)
Sunday: Medium
Well, if you havn’t figured it out by now, I’ve decided to leave the weekend running up to you. As time goes by I may step in with a suggested workout for the weekend, but for right now, you know the intensity so go out and do the workout as you wish. If you have any questions though please feel free to step in and ask. Take care and happy running.
Monday: Rest or Easy
Tuesday: Medium
Wednesday: Easy
Thursday: Hard
Friday: Easy – Thursday’s track workout wasn’t that difficult. So we need to continue with a workout that is slightly harder than “easy” but less than “medium”. This is mostly to ramping up for the weekend’s workout.
Beginner - 5 min warm-up; 20 min run at slightly harder than conversation pace; 5 min cool down
Intermediate - 5 min warm-up; 30min run at slightly harder than conversation pace; 5 min cool down
Endurance – 5 min warm-up; 40min run at slightly harder than conversation pace; 5 min cool down
Elete - 5 min warm-up; 30min run at slightly harder than conversation pace; 5 min cool down
Alternate - Bike or swim
Saturday: MEDIUM
Sunday: Hard
