Training for February 20 to February 26

Walk-to-Run Group (Spring Chickens):

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


Run/Walk Group (Summer Tanagers):

Day 1: 30-minute walk with 6 running segments of 3-minutes each within it.
Day 2: Rest, other exercise, or walk.
Day 3: 30-minute walk with 3 running segments of 5:00 each.
Day 4: Rest, other exercise, or walk.
Day 5: Rest, other exercise, or walk.
Day 6: 40-minute walk with 5 running segments of 4:30 each.
Day 7: Rest.


Run Group (Cerulean Warblers):

Day 1: 30-minute run with 6 one-block "surges" at faster pace.
Day 2: 20:00 run at easy pace, cross training, or rest.
Day 3: 30:00 run with final 10:00 at “pushed” pace.
Day 4: 20:00 run at easy pace, cross training, or rest.
Day 5: 25:00 run at easy pace, cross training, or rest.
Day 6: Long Run ... 45:00 run at easy pace.
Day 7: Rest.