Notes
Treating as a little step back week.
Need to get back to core strength training. Focusing too much on mileage.
30 Push Ups
30 Sit Ups
1min Planks
2min/ankle One Leg Stand
20 Side to Side Leaps
20yrds x 2 Cariokas
Males: 210 minus 1/2 your age minus 5% of your body weight + 4
Predicted Max = 185
Zone Number % of Heart Range Enter Your heart Rate Range for Each Zone
1 50%-60% - bpm 93 to 111 BPM
2 60%-70% - bpm 111 to 130 BPM
3 70%-80% - bpm 130 to 148 BPM (Target > 1 Hour)
4 80%-90% - bpm 148 to 167 BPM (Target < 1 Hour)
5 90%-100% - bpm 167 to 185 BPM (Target for Intervals)
So for me…shoot for:
Recovery & Long Runs at Zone 3
Tempo Runs in Zone 4
Interval / Hills in Zone 5
Mondays / Wednesdays @ Easy Pace: 8:30
Tuesdays/Thursdays @ Tempo or Last 1/3
• Slow Start (8:30 to 8:45)
• Fast Finish or Middle with (7:15 to 7:30)
• Cool Down ((8:30 to 8:45)
Saturdays @ Pace 8:30
Sunday @ 9:00 to 9:15