10K & Keeping Fit Schedule - July 4, 2022

Chicago Pace (sub 8-min)

Week of
Sun
Mon
Tue
Wed
Thu
Fri
Sat
5/22/22
Off
Core
45-50
Core
50-55
Off
8
5/29/22
Off
40-45
50-55
Core
50-55
Off
7-8
6/15/22
Off
xtrain
40, 3xHR, 6 bursts
txtrain
50-55
Off
6
6/12/22
Off
xtrain
40, 4xHR, 6 bursts
xtrain
45-50 Tempo
Off
8-9
6/19/22
Off
xtrain
40, 4xHR, 6 Hill burst
xtrain
45-50, 3m RP
OFF
7
6/26/22
Off
30-35 RP
OFF
35-40
Off
Off
Off
7/3/22
Off
6.2

New York Pace (8-9 min)

Week of
Sun
Mon
Tue
Wed
Thu
Fri
Sat
5/22/22
Off
Core
45-50
Core
45-50
Off
7
5/29/22
Off
40-45
45-50
Core
45-50
Off
7-8
6/5/22
Off
xtrain
40, 3xHR, 6 burst
xtrain
45-50
Off
6
6/12/22
Off
xtrain
40, 4xHR, 6 burst
xtrain
40-45 tempo Tempo
Off
7-8
6/19/22
Off
xtrain
40, 4xHR, 6 burst
xtrain
45-50, 3m RP
OFF
7
6/26/22
Off
30-35 RP
OFF
35-40
OFF
OFF
OFF
7/3/22
Off
6.2

Marine Corps Pace (9-10 min)

Week of
Sun
Mon
Tue
Wed
Thu
Fri
Sat
5/22/22
Off
Core
40-50
core
40-50
Off
5
5/29/22
Off
30-40
40-50
core
40-50
Off
5-6
6/5/22
Off
xtrain
30, 2xHR, 3 bursts
xtrain
40-50
Off
4
6/12/22
Off
xtrain
30, 3xHR, 3 bursts
xtrain
30-40
Off
5-6
6/19/22
Off
xtrain
30, 3xHR, 3 bursts
xtrain
30-35, 2m RP
Off
5
6/26/22
Off
30 RP
OFF
25-30
OFF
Off
OFF
7/3/22
Off
6.2

Catalina-Vegas Pace (10-14 min) 

Week of
Sun
Mon
Tue
Wed
Thu
Fri
Sat
5/22/22
Off
Core
40-50
core
40-50
Off
5
5/29/22
Off
30-40
40-50
core
40-50
Off
5-6
6/5/22
Off
xtrain
30, 2xHR, 3 bursts
xtrain
40-50
Off
4
6/12/22
Off
xtrain
30, 3xHR, 3 bursts
xtrain
30-40
Off
5-6
6/19/22
Off
xtrain
30, 3xHR, 3 bursts
xtrain
30-35, 2m RP
Off
5
6/26/22
Off
25 RP
OFF
25-30
Off
Off
Off
7/3/22
Off
6.2

LA Pace (14+ min)

Week of
Sun
Mon
Tue
Wed
Thu
Fri
Sat
5/22/22
Off
Core
40-50
core
10-40-10
Off
5
5/29/22
Off
45-50
40-50
core
10-40-10
Off
5-6
6/5/22
Off
xtrain
30, 2xHR, 3 bursts
xtrain
10-40-10
Off
4
6/12/22
Off
xtrain
30, 3xHR, 3 bursts
xtrain
10-30-10
Off
5-6
6/19/22
Off
xtrain
30, 3xHR, 3 bursts
xtrain
10-30-10
Off
5
6/26/22
Off
45 RP
OFF
30
Off
Off
Off
7/3/22
Off
6.2