The plan for the next two weeks

As most of you know, I’m leaving for a couple of weeks of vacation so the schedule will cover that time period.

Aug 13:  Rest

Aug 14: Tempo 20 mins

Aug 15: Rest or Crosstrain or Recovery Run 11k

Aug 16: 7 Hills

Aug 17:  Rest or Crosstrain or Recovery Run 8k

Aug 18: Steady Run 10k

Aug 19:  long run 32k m which has trails  for the first half  & finishes with roads http://www.gmap-pedometer.com/?r=5608743

Aug 20:  Rest

Aug 21:  Tempo 25 mins (for the extra 5 mins, do a complete loop of Boulevard / Churchill Ave / Legion Rd)

Aug 22:  Rest or Crosstrain or Recovery Run 11k

Aug 23:  Warmup 15′, 7  x 1000m with  3 mins breaks,  cool down 15′ ( the Boulevard)

Aug 24:  Rest or Crosstrain or Recovery Run 8k

Aug 25:  Steady Run 10k

Aug 26:  long run 22km  http://www.gmap-pedometer.com/?r=5608773  You’ll note we are dropping distance in the long run this week which reduces the possibility of over training injuries at this point in your training. We will begin re-building the miles again for the next 4-6 weeks and then we will begin closing in on the peaking phase for those doing October marathons.

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