🏃 STX Training - Week 33
PEAK MILEAGE WEEK
Gold
53
Green
44
White
37
Freshman
30
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Gold
Green
White
Freshman
MONDAY
PRE-WORK
Foot Drills, Dynamics
WORKOUT
Gold
8mi easy
8.0 mi
Green
7mi easy
7.0 mi
White
5mi easy
5.0 mi
Freshman
4mi easy
4.0 mi
POST-WORK
Strides; Mobility/Strength A
TUESDAY
PRE-WORK
WU, Dynamics
WORKOUT
Gold
10min WU; Hills - 40min; 10min CD
9.0 mi
Green
10min WU; Hills - 35min; 10min CD
8.0 mi
White
10min WU; Hills - 30min; 10min CD
7.0 mi
Freshman
10min WU; Hills - 25min; 10min CD
6.0 mi
POST-WORK
Mobility/Strength B
WEDNESDAY
PRE-WORK
Awesomizer, Lunge Matrix
WORKOUT
Gold
7mi easy
7.0 mi
Green
6mi easy
6.0 mi
White
5mi easy
5.0 mi
Freshman
4mi easy
4.0 mi
POST-WORK
Strides; Mobilty A, 18s
THURSDAY
PRE-WORK
WU, Dynamics
WORKOUT
Gold
10min WU; Fartlek: 8x2:00 on/ 3:00 off; 10min CD
9.0 mi
Green
10min WU; Fartlek: 7x2:00 on/ 3:00 off; 10min CD
8.0 mi
White
10min WU; Fartlek: 6x2:00 on/ 3:00 off; 10min CD
7.0 mi
Freshman
10min WU; Fartlek: 5x2:00 on/ 3:00 off; 10min CD
6.0 mi
POST-WORK
Mobility/Strength B
FRIDAY
PRE-WORK
Foot Drills, Awesomizer
WORKOUT
Gold
8mi easy
8.0 mi
Green
6mi easy
6.0 mi
White
5mi easy
5.0 mi
Freshman
4mi easy
4.0 mi
POST-WORK
Post Race
SATURDAY
PRE-WORK
WU, Dynamics
WORKOUT
Gold
Long Run 12mi/90min - Progression
12.0 mi
Green
Long Run 9mi/75min - Progression
9.0 mi
White
Long Run 8mi/65min - Progression
8.0 mi
Freshman
Long Run 6.5mi/50min - Progression
6.5 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