Here is Mary's account of her week 7 training:
Monday - 25mins, heart rate under 150. I felt great...fast.
Tuesday - Not much...light activity.
Wednesday - Treadmill run - 10mins up then 4 x 2mins @5% with 3mins easy recovery, 5mins cool down.
- 30mins spin...off bike a lot to help students
Thursday - 30mins easy, under 150bpm
Friday - same as Thursday
Saturday - 90mins - 5 x 15mins run/3min brisk walk - felt great.
Sunday - Jogged 45mins. Heart rate elevated...going slow averaging 170.,,settled into low 160s.
This week...long run needs to be Sunday because Saturday involves work commitment. Wed is also a bit abbreviated but will still be a targeted workout.
Here is the Week 8 schedule:
Mon - Easy, whatever you can do
Tue - ~30mins easy jog - sub 150bpm
Wed - 45min treadmill run - 20mins easy at 1%, then 10mins @3% at ~9:05 pace, then 5mins easy @1%, then 5mins @4% @~9:05 pace, then cool-down
- Spin - keep heart rate down under 145bpm or so
Thu - ~30mins easy jog - sub 150bpm
Fri - ~30-45mins easy jog - sub 150bpm, 6 x 100m strides at end of workout, all if you have the time
Sat - PM walk - active recovery
Sun - 100-110mins as follows: 10mins run/1min brisk walk, keep the first 7-8 segments under 150bpm. After that, go by feel. Make a water stop…or two.