Training for November 28 to December 4

Here's a training schedule for the week after Thanksgiving ... yes, turkeys can still trot after the holiday!

Let's plan to meet on the Carleton track again on Tuesday to run and to discuss what we want the group to do and be going forward. I'll also tee up an e-mail to that effect as well.

Congrats again to the turkeys who trotted on Thursday!


Walk-to-Run Group (The Cranberries):

Day 1: 30-minute walk with 8 two-block-long running segments scattered within it.
Day 2: Rest, other exercise, or short walk.
Day 3: 30:00 with 5 running segments of 2-and-a-half -minutes each.
Day 4: Rest, other exercise, or short walk.
Day 5: Rest, other exercise, or short walk.
Day 6: 30:00 with 10 running segments of one block each.
Day 7: Rest.


Run/Walk Group (The Mashed Potatoes):

Day 1: 30-minute session with 8 running segments of 3:00-minutes each within it.
Day 2: Rest, other exercise, or walk.
Day 3: 30-minute walk with 3 running segments of 5:30 each.
Day 4: Rest, other exercise, or walk.
Day 5: Rest, other exercise, or walk.
Day 6: 40-minute walk with 25-minutes of running broken up any way you want.
Day 7: Rest.


Run Group (The Pumpkin Pies):

Day 1: 30-minute run with 6 one-block "surges" at faster pace.
Day 2: 25:00 run at easy pace, cross training, or rest.
Day 3: 35:00 run over hilly terrain.
Day 4: 20:00 run at easy pace, cross training, or rest.
Day 5: 30:00 run at easy pace, cross training, or rest.
Day 6: Long Run ... 45:00 run at easy pace.
Day 7: Rest.