🏃 STX Training - Week 34

Training Week
Gold
49-38
Green
41-34
White
34-27
Freshman
27.5-23
MONDAY
Racers
WORKOUT
Gold
10min WU; Hills - 40min; 10min CD
8 mi
Green
10min WU; Hills - 35min; 10min CD
7 mi
White
10min WU; Hills - 30min; 10min CD
6 mi
Freshman
10min WU; Hills - 25min; 10min CD
5 mi
Non-Racers
WORKOUT
Gold
8mi easy
8 mi
Green
7mi easy
7 mi
White
5mi easy
5 mi
Freshman
4mi easy
4 mi
TUESDAY
Racers
WORKOUT
Gold
8mi easy
8 mi
Green
7mi easy
7 mi
White
5mi easy
5 mi
Freshman
4mi easy
4 mi
Non-Racers
WORKOUT
Gold
10min WU; Hills - 40min; 10min CD
8 mi
Green
10min WU; Hills - 35min; 10min CD
7 mi
White
10min WU; Hills - 30min; 10min CD
6 mi
Freshman
10min WU; Hills - 25min; 10min CD
5 mi
WEDNESDAY
Racers
WORKOUT
Gold
Race
4 mi
Green
Race
4 mi
White
Race
3 mi
Freshman
Race
3 mi
Non-Racers
WORKOUT
Gold
7mi easy
7 mi
Green
6mi easy
6 mi
White
5mi easy
5 mi
Freshman
4mi easy
4 mi
THURSDAY
WORKOUT
Gold
Pre Tempo: 8 laps + 6x200 cut down w/1:00 recovery
📊 Pre 30/40 Pace Chart
6 mi
Green
Pre Tempo: 8 laps + 6x200 cut down w/1:00 recovery
📊 Pre 30/40 Pace Chart
6 mi
White
Pre Tempo: 6 laps + 4x200 cut down w/1:00 recovery
📊 Pre 30/40 Pace Chart
5 mi
Freshman
Pre Tempo: 4 laps + 4x200 cut down w/1:00 recovery
📊 Pre 30/40 Pace Chart
4 mi
FRIDAY
WORKOUT
Gold
8mi easy
8 mi
Green
6mi easy
6 mi
White
5mi easy
5 mi
Freshman
4mi easy
4 mi
SATURDAY
Racers
WORKOUT
Gold
Race
4 mi
Green
Race
4 mi
White
Race
3 mi
Freshman
Race
3 mi
Non-Racers
WORKOUT
Gold
Long Run 12mi/90min - Progression
12 mi
Green
Long Run 9mi/75min - Progression
9 mi
White
Long Run 8mi/65min - Progression
8 mi
Freshman
Long Run 6.5mi/50min - Progression
6.5 mi
SUNDAY
WORKOUT
Gold
REST/Shakeout run for racers 2-4miles
REST
Green
REST/Shakeout run for racers 2-4miles
REST
White
REST/Shakeout run for racers 2-4miles
REST
Freshman
REST/Shakeout run for racers 2-4miles
REST