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10K & Keeping Fit Schedule - July 4, 2022

Explanation of Schedules

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

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