R&R NOLA Training – Week 6

ROCK ‘N’ ROLL TRAINING – WEEK 6
21.5 Goal Miles; 20.5 Actual Miles

Monday, 01.16.2012
Stretch & Strengthen Scheduled – Swapped with Tuesday
3.01 Miles / 30:40 / 10:12 Average Pace (0.5 M Warm-up, 0.5 M Cool-down Walk)

I knew I would not be able to run on Tuesday or Wednesday evenings due to my work schedule, so I moved Tuesday’s 4 miler to this day.  I was tired from my race on Sunday…so I took a slow, recovery 3 miler.

Tuesday, 01.17.2012
4 Miles Scheduled – Swapped with Monday
Rest Day

Wednesday, 01.18.2012
7 x 400 Sprint w/400 Jog Scheduled – Swapped with Thursday
Rest Day

Thursday, 01.19.2012
3 Mile + Strength Scheduled – Moved to Friday
7 x 400 Sprint w/400 Jog Scheduled

Sprint 400’s – 1:39, 1:37, 1:38, 1:39, 1:40, 1:41, 1:42
Recovery 400’s – 2:41, 3:02, 3:05, 2:58, 2:59, 3:06, 3:01

Friday, 01.20.2012
Rest Day Scheduled – Swapped with Wednesday
3.01 Miles / 28:17 / 9:24 Average Pace

Saturday, 01.21.2012
3 Mile Scheduled
3.01 Miles / 25:46 / 8:34 Average Pace

Sunday, 01.22.2012
8 Mile  Scheduled
8.00 Miles / 1:14:24 / 9:18 Average Pace


Mile 1:     9:13
Mile 2:     9:07
Mile 3:     9:21
Mile 4:     9:20
Mile 5:     9:19
Mile 6:     9:28
Mile 7:     9:24
Mile 8:     9:09

6 Weeks to Go!

A peek at this week’s training:

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