Monday - Off
Tuesday - 35mins easy jogging with 1min breaks after each 5min jog. Heart Rate below 145.
Wednesday - 65mins of running and jogging. 6 miles total. 10 to 11 minute pace. No spin.
Thursday - 45mins easy jog on the snowy bike path. Heart Rate under 150. Walking break after 20mins. No swimming.
Friday - Lots of shoveling.
Saturday - More shoveling. 45 minutes on the treadmill at 1% incline and heart rate under 140.
Sunday - Weary Traveler 4.9mi race - 20min warm-up, Race, 20 minute cool-down.
Emphasis on Week #4 is trying to increase volume of easy running. Since Mary is going all...out or close to it...in the Grand Prix race...we are making that the one hard effort for the week and making everything else restorative in nature. Here's the schedule for Week #4:
Mon - Active recovery - walk, stretch
Tue - walk/jog 20-30mins easy
Wed - 45-60mins, at "Y" on treadmill, jog 5mins/walk 1min, keep heart rate under 150bpm, incline at 1%
Thu - walk/jog 20-30mins (before spin or swim)
- spin (nothing over 145bpm) or swim
Fri - 30-45mins treadmill, heart rate under 150bpm, incline 1%
Sat - 60+mins easy outdoor run, last 10mins do 10secs fast/50secs easy
Sun - Grand Prix - good long warm-up and cool-down