10K & Keeping Fit Schedule - July 18, 2021

Chicago Pace (sub 8-min)

Week of
Sun
Mon
Tue
Wed
Thu
Fri
Sat
6/6/21
Off
Core
45-50
Core
50-55
Off
8
6/13/21
Off
40-45
50-55
Core
50-55
Off
7-8
6/20/21
Off
xtrain
40, 3xHR, 6 bursts
txtrain
50-55
Off
6
6/27/21
Off
xtrain
40, 4xHR, 6 bursts
xtrain
45-50 Tempo
Off
8-9
7/4/21
Off
xtrain
40, 4xHR, 6 Hill burst
xtrain
45-50, 3m RP
OFF
7
7/11/21
Off
30-35 RP
OFF
35-40
Off
Off
Off
7/18/21
6.2

New York Pace (8-9 min)

Week of
Sun
Mon
Tue
Wed
Thu
Fri
Sat
6/6/21
Off
Core
45-50
Core
45-50
Off
7
6/13/21
Off
40-45
45-50
Core
45-50
Off
7-8
6/20/21
Off
xtrain
40, 3xHR, 6 burst
xtrain
45-50
Off
6
6/27/21
Off
xtrain
40, 4xHR, 6 burst
xtrain
40-45 tempo Tempo
Off
7-8
7/4/21
Off
xtrain
40, 4xHR, 6 burst
xtrain
45-50, 3m RP
OFF
7
7/11/21
Off
30-35 RP
OFF
35-40
OFF
OFF
OFF
7/18/21
6.2

Marine Corps Pace (9-10 min)

Week of
Sun
Mon
Tue
Wed
Thu
Fri
Sat
6/6/21
Off
Core
40-50
core
40-50
Off
5
6/13/21
Off
30-40
40-50
core
40-50
Off
5-6
6/20/21
Off
xtrain
30, 2xHR, 3 bursts
xtrain
40-50
Off
4
6/27/21
Off
xtrain
30, 3xHR, 3 bursts
xtrain
30-40
Off
5-6
7/4/21
Off
xtrain
30, 3xHR, 3 bursts
xtrain
30-35, 2m RP
Off
5
7/11/21
Off
30 RP
OFF
25-30
OFF
Off
OFF
7/18/21
6.2

Catalina-Vegas Pace (10-14 min) 

Week of
Sun
Mon
Tue
Wed
Thu
Fri
Sat
6/6/21
Off
Core
40-50
core
40-50
Off
5
6/13/21
Off
30-40
40-50
core
40-50
Off
5-6
6/20/21
Off
xtrain
30, 2xHR, 3 bursts
xtrain
40-50
Off
4
6/27/21
Off
xtrain
30, 3xHR, 3 bursts
xtrain
30-40
Off
5-6
7/4/21
Off
xtrain
30, 3xHR, 3 bursts
xtrain
30-35, 2m RP
Off
5
7/11/21
Off
25 RP
OFF
25-30
Off
Off
Off
7/18/21
6.2

LA Pace (14+ min)

Week of
Sun
Mon
Tue
Wed
Thu
Fri
Sat
6/6/21
Off
Core
40-50
core
10-40-10
Off
5
6/13/21
Off
45-50
40-50
core
10-40-10
Off
5-6
6/20/21
Off
xtrain
30, 2xHR, 3 bursts
xtrain
10-40-10
Off
4
6/27/21
Off
xtrain
30, 3xHR, 3 bursts
xtrain
10-30-10
Off
5-6
7/4/21
Off
xtrain
30, 3xHR, 3 bursts
xtrain
10-30-10
Off
5
7/11/21
Off
45 RP
OFF
30
Off
Off
Off
7/18/21
6.2