Here we go… if you’re not coming on Tues or Thurs to Taylor Track Time, Please do the whole thing. We’ll have different stuff at practice.
If you are planning to come to track on Tuesday only, then pick the Day 1 or Day 2 plan that is most different from the main set .
If you are planning to come to track on Thursday only, pick day 1 or 2… your choice.
Everyone does Day 3 please.
Day 1: 5-10 min warm up walk. 6 x 2 min run/3 min recovery walk. 3-5 min cool down. Please note this may be a 40-50 min walk. If you’ve not done this yet, I want you to start distinguishing your runs or power walk sections. I want these to be faster than what you’ve been doing. They are still short, and you’ve got good recovery afterwards.
Day 2: 10-15 min warm up warm or super easy run. 10 min Z2 (natural pace, then back off a little). Make sure this pace is a lot slower than your Day 1 pace. 2 min walk, 10 min Z2 again. 10 min walk to cool down. *Note – if power walking. on that Z2 section you push your pace.
Day 3: Endurance day. 1 hour walk, somewhere in between leisure & Z2. If you were running before the start of this program, warm up 10-15 minutes, then run 5 min Z2, 1 min walk; repeat til time.
Week 6: Day 1: 5-10 min warm up walk. 10 x 1 min run/1 min recovery walk. Recovery walk for a total of 3 min after the 10th one, then 5 x 1 min run/1 min recovery walk. 3-5 min cool down. Please continue to d distinguish your runs or power walk sections. I want these to be faster than what you’ve been doing. They are still short, and they have short recovery. We are working on your ability to recover.
I need to hear from you that you are continuing to do the work please, regardless of joining Taylor Track Time.
Have a great week!
~ Sharon
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