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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 |
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