3000m running program assignment for P.E.
...fixed time and individual load. week 1 Day Purpose Warm-Up Reps Interval Intensity Recovery Comment Sun Aerobic Conditioning(Longest run of the week) Light Stretching N/A 45-60 min.(Add 5 min. every week until you reach 80 min.) 60-65% MHR (very easy pace) 6-8 striders;Light Stretching Very easy, "conversational pace." Run during coolest time of day and drink lots of fluids. Mon Recovery Run;Strength Conditioning Day N/A N/A 30-40 min. 60% MHR (very easy pace) 8-10 striders;Light Stretching (Push-ups, lunges, pull-ups, hamstring curls, shoulder presses, calf raises, sit-ups) Tue Aerobic Capacity 12 min. jog; Good Stretching; Form Drills 2 reps(3 reps week of 7/16 and after) 2000m 75-80% MHR(5 Mile Race Pace) 4-5 min. walk b/t reps; Finish, 8 min. jog cool-down and good stretching Run these "comfortably hard;" save best interval for last and try to hold back so that you feel like you could do at least one more rep. Wed Recovery Run;Strength Conditioning Day N/A N/A 30-45 min. 60% MHR (very easy pace) 8-10 striders;Light Stretching (Push-ups, lunges, pull-ups, hamstring curls, shoulder presses, calf raises, sit-ups) Thu Anaerobic Conditioning Light Stretching;12 min. jog 1 16-20 min.(Add 2 min.every 3rd week) 75-80% MHR(5 Mile Race Pace) 12 min. jog cool-down followed by good stretching Tempo Run; run at pace just before breathing gets labored. This run should be under control; do not confuse this with a max effort interval session. Fri Recovery Run/ (Day Off if Saturday Race) N/A N/A 20-30 min. 60% MHR (very easy pace) 8-10 striders;Light Stretching Easy recovery run or Day off (if racing tomorrow). Sat A Race Day 12 min. jog; Good Stretching; Form Drills N/A 20-30 min. 95% MHR(all-out 5k effort) Good 8-10 min. Cool-down & lots of stretching Enter low-key local road race and assess your fitness. Sat B Recovery Run /Day off N/A N/A 20-30 min. 60% MHR (very easy pace) 8-10 striders;Light Stretching Make sure to take at least 2 days off per month! Week 2 Day Purpose Warm-up Reps Interval Tempo Recovery Comment Sun Aerobic Conditioning(Longest run of the week) Light Stretching N/A 45-60 min.(Add 5 min. every week until you reach 80 min.) 60-65% MHR (very easy pace) 6-8 striders;Light Stretching Very easy, "conversational pace." Run during coolest time of day and drink lots of fluids. Mon Recovery Run;Strength Conditioning Day N/A N/A 20-30 min. 60% MHR (very easy pace) 8-10 striders;Light Stretching (Push-ups, lunges, pull-ups, hamstring curls, shoulder presses, calf raises, sit-ups) Tue Aerobic Capacity 12 min. jog; Good Stretching; Form Drills 4 reps(5 reps week of 8/19 and after) 1200m 80-85% MHR ...