🏃 STX Training - Week 29
Continued Build
Gold
47
Green
40
White
32
Freshman
24
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Gold
Green
White
Freshman
MONDAY
PRE-WORK
Foot Drills, Dynamics
WORKOUT
Gold
8mi easy
8.0 mi
Green
6mi easy
6.0 mi
White
5mi easy
5.0 mi
4
Freshman
4mi easy
3.0 mi
POST-WORK
Mobility/Strength A
TUESDAY
PRE-WORK
WU, Dynamics
WORKOUT
Gold
Hills - after WU, 30min of hill repeats
6.0 mi
Green
Hills - after WU, 25min of hill repeats
5.0 mi
White
Hills - after WU, 20min of hill repeats
4.5 mi
Freshman
Hills - after WU, 15min of hill repeats
4.0 mi
POST-WORK
Mobility/Strength B
WEDNESDAY
PRE-WORK
Awesomizer, Lunge Matrix
WORKOUT
Gold
7.5mi easy
7.5 mi
Green
6mi easy
6.0 mi
White
4mi easy
4.0 mi
Freshman
3mi easy
3.0 mi
POST-WORK
Mobilty A, 18s
THURSDAY
PRE-WORK
WU, Dynamics
WORKOUT
Gold
Fartlek: 8x1:30 on (3:30 easy)
7.5 mi
Green
Fartlek: 7x1:30 on (3:30 easy)
7.0 mi
White
Fartlek: 6x1:30 on (3:30 easy)
6.0 mi
Freshman
Fartlek: 5x1:30 on (3:30 easy)
5.0 mi
POST-WORK
Mobility/Strength B
FRIDAY
PRE-WORK
Foot Drills, Awesomizer
WORKOUT
Gold
7mi easy
7.0 mi
Green
5mi easy
5.0 mi
White
5mi easy
5.0 mi
Freshman
3mi easy
3.0 mi
POST-WORK
Post Race
SATURDAY
PRE-WORK
WU, Dynamics
WORKOUT
Gold
Long Run 10mi
10.0 mi
Green
Long Run 8mi
8.0 mi
White
Long Run 6mi
6.0 mi
Freshman
Long Run 5mi
5.0 mi
POST-WORK
Mobility A, 21s
SUNDAY
PRE-WORK
Foot Drills, Mobility A/B
WORKOUT
Gold
REST
REST
Green
REST
REST
White
REST
REST
Freshman
REST
REST
POST-WORK
Strength