Monday – Medium
Tuesday – Medium
Wednesday – Easy
Thursday – Hard
Friday – Easy – Take the day off! Yesterday was a difficult workout. If you must run, go easy and keep it at a conversational pace. Basically you’ll do a warmup, do 5 x 100 meter strides, short cool down and stretch.
Beginner: Day Off
Intermediate: Day Off
Distance: Warmup; 5 x 100 meter Strides; Cool down; Stretch
Elite: Warmup; 5 x 100 meter Strides; Cool down; Stretch
Alternate: Swim easy or Bike easy. If bike, then spin in an easy gear. 10 min warmup; 20 minutes spin; 5 min. cool down; stretch
Saturday – Easy
Sunday – Hard
Monday – Medium
Tuesday – Medium
Wednesday – Easy
Thursday – Hard: Fartlek workout on the Track! Oh you’re either going to love this or hate it. This is a hard workout and should be run at 8/10 to 9/10 effort. Be sure to do a mile warmup before starting this workout. Get the muscles nice and warm before getting started. So head down to the track and do the following:
200m (1/2 lap) with 200m recovery (shag – Walk/Jog)
400m (1 lap) with 400m recovery
200m (1/2 lap) with 200m recovery
400m (1 lap) with 400m recovery
200m (1/2 lap) with 200m recovery
800m (1 lap) with 400m recovery (7/10 effort)
200m (1/2 lap) with 200m recovery
400m (1 lap) with 400m recovery
200m (1/2 lap) with 200m recovery
800m (1 lap) with 400m recovery (7/10 effort)
200m (1/2 lap) with 200m recovery
400m (1 lap) with 400m recovery
Total Effort: 2.75 miles
Total Recovery: 2.25 miles
Total Workout: 5 miles
Beginner: Warmup; Fartlek Workout (see above); Cool down; Stretch
Intermediate: Warmup; Fartlek Workout (see above); Cool down; Stretch
Distance: Warmup; Fartlek Workout (see above); Cool down; Stretch
Elite: Warmup; Fartlek Workout (see above); Cool down; Stretch
Alternate: none
Friday – Easy
Saturday – Easy
Sunday – Hard
Monday – Medium
Tuesday – Medium
Wednesday – Easy: You’ve had a pretty tough last couple of days especially if you’ve done two medium workouts in a row. Today is easy and remember that. Tomorrow is a hard workout, so be sure to rest up or even take the day off. If you are running today be sure to keep it at a “conversational pace” or something like 4/10 effort for a short duration.
Beginner: Warmup; 20 minute tempo; 3 x 100 meter Strides; Cool down; Stretch
Intermediate: Warmup; 20 minute tempo; 3 x 100 meter Strides; Cool down; Stretch
Distance: Warmup; 20 minute tempo; 3 x 100 meter Strides; Cool down; Stretch
Elite: Warmup; 20 minute tempo; 3 x 100 meter Strides; Cool down; Stretch
Alternate: Bike – 10 minute warmup; 20 minutes spinning in a light gear; Cool down; Stretch
Thursday – Hard
Friday – Easy
Saturday – Easy
Sunday – Hard
Monday – Medium: Your tempo run should be at a 6.5/10 to 7/10 effort. If the turain is hilly or your on a soft surface, then stay toward the 6.5/10 effort. Maintain the pace throughout though.
Tuesday – Medium: Same Run as Yesterday but do the route backwards if in a loop. If you are doing an “Out and Back”, then do the same as yesterday.
Beginner: Warmup; 40 minute tempo; 5 x 100 meter Strides; Cooldown; Stretch
Intermediate: Warmup; 40 minute tempo; 5 x 100 meter Strides; Cooldown; Stretch
Distance: Warmup; 40 minute tempo; 5 x 100 meter Strides; Cooldown; Stretch
Elite: Warmup; 40 minute tempo; 5 x 100 meter Strides; Cooldown; Stretch
Alternate: Bike – 10 minute warmup; 4 x 5 minutes @ 7/10 effort (5 minute recovery); Cooldown; Stretch
Wednesday – Easy
Thursday – Hard
Friday – Easy
Saturday – Easy
Sunday – Hard
Monday – Medium: Your tempo run should be at a 6.5/10 to 7/10 effort. If the turain is hilly or your on a soft surface, then stay toward the 6.5/10 effort. Maintain the pace throughout though.
Beginner: Warmup; 40 minute tempo; 5 x 100 meter Strides; Cooldown; Stretch
Intermediate: Warmup; 40 minute tempo; 5 x 100 meter Strides; Cooldown; Stretch
Distance: Warmup; 40 minute tempo; 5 x 100 meter Strides; Cooldown; Stretch
Elite: Warmup; 40 minute tempo; 5 x 100 meter Strides; Cooldown; Stretch
Alternate: Bike – 10 minute warmup; 4 x 5 minutes @ 7/10 effort (5 minute recovery); Cooldown; Stretch
Tuesday – Medium
Wednesday – Easy
Thursday – Hard
Friday – Easy
Saturday – Easy
Sunday – Hard
Monday – Easy/Off
Tuesday – Easy
Wednesday – Hard
Thursday – Easy
Friday – Medium
Saturday – Hard – Distance: Today is considered hard mostly because of the “distance” invovled. For today, keep the pace around 6/10 effort, but keep it steady! This is an LSD run (Long, Steady Distance). So if you are averaging 7-min./mile at 6/10 effort, be sure to keep that pace throughout.
Beginner: Warmup; 40 minutes; Cooldown; Stretch
Intermediate: Warmup; 40 minutes; Cooldown; Stretch
Distance: Warmup; 1 hour; Cooldown; Stretch
Elite: Warmup; 50 minutes; Cooldown; Stretch
Alternate: Bike – Warmup; 60 minutes; Cooldown; Stretch
Sunday – Easy
Monday – Easy/Off
Tuesday – Easy
Wednesday – Hard
Thursday – Easy
Friday – Medium – Tempo Run: Today’s run should be a tempo run. This means that after your warmup you’ll do a slightly slower than race pace effort. So this should be an effort of about 6.5/10 or 7/10 run. The most important thing is to keep the pace for the entire effort. Do not fade out toward the end. You are better to start off slower in the beginning of the run than to start off hard and then fade out.
Beginner: Warmup; 30 minutes; 3 x 100 meter strides; Cooldown; Stretch
Intermediate: Warmup; 30 minutes; 3 x 100 meter strides; Cooldown; Stretch
Distance: Warmup; 40 minutes; 3 x 100 meter strides; Cooldown; Stretch
Elite: Warmup; 30 minutes; 3 x 100 meter strides; Cooldown; Stretch
Alternate: Bike – Warmup; 45 minutes; Cooldown; Stretch
Saturday – Hard
Sunday – Easy
I don’t know about the rest of you, but the most exciting motorsport (arguably anyway) is about to begin. We’ve started a Fantasy League and I’ve got my drivers picked. I even have my Ferrari attire out and ready for the weekend. Yeah, I’m a Formula 1 motorhead… or at least I like to think I am. Either that or I’m pretty lucky. I did place in the top 20… In the WORLD of Fantasy Formula 1 but what do I know?
This year is going to be great. The controversy is gone for the time being and the driver line ups have changed for the most part. I think that Ferrari and Kimi Raikkonen are still the favorites for the year. I’m not quite sure how Hamilton will adapt to the new car changes. Either way, he will be fast. Honda, Super Aguri, Toro Rosso and Force India are still questionable on who will take the bottom position while the Williams, Toyota and Red Bull will be in the mid-pack standings. I think that BMW will be somewhat of a surprise this year. Last year they were somewhat quiet because of all the controversy surrounding the Mercedes and Ferrari teams. Either way, look for some strong drivers moving up through the field.
My picks in the Fantasy F1 League for right now are pretty plain and simple. I’ve picked Kimi Raikkonen for the win with Nico Rosberg and David Coulthart as my “B” drivers. I’ve picked Ferrari for the factory win (hoping the Massa will do well). Although, like last year, I always change my drivers line-up after the second practice as I analyse the drivers on the course.
The 2008 Australian Grand Prix will be televised in the US on SpeedTV(R) :
Thusday: Practice – 8:00pm PST
Friday: Qualifying – 8:00pm PST
Saturday: Race – 9:00pm PST
