Week 1 and 2
December weeks 1 and 2 Plan
Group A
This is a 400 meter recovery jog of each bout
If your goal is to improve your fitness and pace and your not injured I will assigned you to a group
1 (1200 meters: 3 minutes, 44 seconds)
2 (800 meters: 2 minutes, 29 seconds)
8 (400 meters: 1 minute, 15 seconds)
6 (200 meters: 37 seconds)
Code F
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Group B
1 (1200 meters: 4 minutes and 28 seconds)
2 (800 meters: 2 minutes and 59 seconds)
8 ( 400 meters: 1 minute and 29 seconds
6 (200 meters: 45 seconds)
Code SX
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Group 1 pace
1 (1200 meters: 5 minutes and 13 seconds)
2 (800 meters: 3 minutes and 29 seconds)
8 (400 meters: 1 minute and 44 seconds)
6 (200 meters: 52 seconds)
Code: Seven
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Group 2
1 (1200 meters: 6 minutes)
2 (800 meters: 4 minutes)
8 (400 meters: 2 minutes (120 seconds)
6 (200 meters: 1 minute)
Code E
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Group 3
6 (200 meters: 1 minute and 7 seconds)
8 (400 meters: 2 minutes and 14 seconds)
2 (800 meters: 4 minutes and 28 seconds)
1 (1200 meters: 6 minutes and 42 seconds)
Code N
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Group 4
1 (1200 meters: 7 minutes 30 seconds)
2 (800 meters: 5 minutes)
8 (400 meters: 2 minutes 30 seconds)
6 (200 meters: 1 minute 15 seconds)
Code T
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Group 5 this is a latter up
6 (200 meters 1 minute 22 seconds)
8 (400 meters 2 minutes 44seconds)
2 (800 meters 5 minutes 28seconds)
1 (1200 meters 8 minutes 12 seconds)
Code: Eleven
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Note: if you’re racing this weekend it is advisable to recover I recommend no track. If you feel you need to run it should be in zone 1-2; you want to run on rested legs.
If you are running a marathon in 3 month please let me know
