!
SENECA 7
ADVANCED TRAINING PLAN
WEEK 8 (April 11 - 17)
TOTAL HOURS
APPROXIMATE TOTAL MILEAGE
5h 10m
37
DAY
RUN WORKOUT
MONDAY
TUESDAY
MAIN: Run @ MRP with 5 miles @ TP. These threshold efforts are very important to increase
your pace for your race, so give them your best effort with perfect form.
1h10m
WEDNESDAY
THURSDAY
MAIN: Run @ MRP.
1h20m
FRIDAY
SATURDAY
1h30m
SUNDAY
MAIN: Long run @ MRP with 30‘ @ HMP. Keep logging that run information! It’s time to start
using gels and Heed to fuel your long run. Max calorie intake is 250/hour.
MAIN: 2 x 3 miles @ TP (2‘RBI). Do the rest of the run @ HMP and keep your form PERFECT!
1h10m
Pace Zone (Vdot
)
Pace
EP
MRP
HMP
TP
ADVANCED