This week in Training

6/19 -6/25
Monday= 6 pm TBH
Tuesday= run 3.1 miles easy pace
Wednesday= Rest
Thursday= run 5 miles easy, 6 pm TBH
Friday= Rest
Saturday= Swim, 50 warm up, moderate pace 100, 2 x 400, 200 Bilateral cool down
Bike Trainer Medium 30 minutes with 3 single leg 45 seconds, 3 cadence drills or 30 miles riding or 20 miles open road
Sunday = Run 8 miles half marathon pace to start negative split to hill sprint finish

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This week in training

Endurance Madness will be focusing on running this summer to prepare for the upcoming half marathons and full marathon. If you are looking for other training please request a personalized training schedule to fit your race schedule.
Thank you
Endurance Madness
Movin’ ON, Feelin’ Strong!
6/12 -6/18
Monday= 6 pm TBH
Tuesday= run 3.1 miles easy pace
Wednesday= Rest
Thursday= run 5 miles easy, 6 pm TBH
Friday= Rest
Saturday= Miles for Melanoma 5k
Sunday = Rec Plex Tri or 6 miles at race pace

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Worst Fitness Tips

This is some of the worst fitness tips that Endurance Madness agrees with but did not write.
Thank you http://www.active.com/fitness/articles/the-13-worst-fitness-tips-we-ve-ever-heard?cmp=18N-PB2000-S20-T9-insider-AR3&eps=title_179503

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This week in training

6/5 -6/11
Monday= 6 pm TBH
Tuesday= run 3.1 miles easy pace
Wednesday= Rest
Thursday= run 5 miles easy, 6 pm TBH
Friday= Rest
Saturday= Swim, 50 warm up, moderate pace 100, 2 x 400, 200 Bilateral cool down
Bike Trainer Medium 30 minutes with 3 single leg 45 seconds, 3 cadence drills or 30 miles riding
Sunday = Run 6 miles easy

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This week is spring break, rest, relax and recovery.

5/29 – 6/4
Monday= Happy Memorial Day rest / spring break 6 days of rest and recovery>
Tuesday= Rest
Wednesday = Rest
Thursday= Rest
Friday= Rest
Saturday= Rest
Sunday = Run 8 Race simulation with pacing and cadence.

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This week in training

5/22 – 5/28
Monday= 6 pm TBH
Tuesday= run 3.1 miles easy pace, Swim 100 warm up, 4 x 50 fist drill, 4 x 50 paddles, 4 x 50 15 sec rest, 4 x 100 30 sec rest, 200 Bilateral cool down
Wednesday= Rest
Thursday= run 5 miles easy, 6 pm TBH, Bike trainer 30 minutes easy cardio with 3 high cadence drills
Friday= Rest
Saturday= Swim, 50 warm up, moderate pace 100, 250, 500, 500, 250, 100, 200 Bilateral cool down or 2000 meter open water swim
Bike Trainer Medium 60 minutes with 3 single leg 45 seconds, 3 cadence drills or 30 miles riding
Sunday = Run 8 miles easy

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This week in training

5/15 – 5/21
Monday= 6 pm TBH
Tuesday= run 3.1 miles easy pace, Swim 100 warm up, 4 x 50 fist drill, 4 x 50 paddles, 4 x 50 15 sec rest, 4 x 100 30 sec rest, 200 Bilateral cool down
Wednesday= Rest
Thursday= run 5 miles easy, 6 pm TBH, Bike trainer 30 minutes easy cardio with 3 high cadence drills
Friday= Rest
Saturday= Rest / Packet Pick up and bike drop off STL Tri
Sunday = STL Tri (or 11 miles easy)

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This week in training

5/7 – 5/13 this week in training
Monday= 6 pm TBH
Tuesday= run 3.1 miles easy pace, Swim 100 warm up, 4 x 50 fist drill, 4 x 50 paddles, 4 x 50 15 sec rest, 4 x 100 30 sec rest, 200 Bilateral cool down
Wednesday= Rest
Thursday= run 5 miles easy, 6 pm TBH, Bike trainer 30 minutes easy cardio with 3 high cadence drills
Friday= Rest
Saturday= Swim, 50 warm up, moderate pace 100, 250, 500, 500, 250, 100, 200 Bilateral cool down or 2000 meter open water swim
Bike Trainer Medium 60 minutes with 3 single leg 45 seconds, 3 cadence drills or 30 miles riding
Sunday = run 10 miles easy marathon pace to start; then every mile butt kick for 10 leading into half marathon pace to ¾ of mile, then recover at marathon pace until next mile and repeat every mile to finish

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This week in training

5/1 – 5/6 this week in training
Monday= 6 pm TBH
Tuesday= run 3.1 miles 5 k pace, Swim 100 warm up, 4 x 50 fist drill, 4 x 50 paddles, 4 x 50 15 sec rest, 200 Bilateral cool down
Wednesday= Rest
Thursday= run 5 miles easy, 6 pm TBH, Bike trainer 30 minutes easy cardio with 3 high cadence drills
Friday= Rest
Saturday= Swim, 50 warm up, moderate pace 100, 250, 500, 500, 250, 100, 200 Bilateral cool down or 2000 meter open water swim
Bike Trainer Medium 60 minutes with 3 single leg 45 seconds, 3 cadence drills or 30 miles riding
Sunday = run 10 miles easy marathon pace to start; then every mile butt kick for 10 leading into half marathon pace to ¾ of mile, then recover at marathon pace until next mile and repeat every mile to finish

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This week in training

4/24 – 4/30 this week in training
Monday= 6 pm TBH
Tuesday= run 3 miles easy, Swim 100 warm up, 4 x 50 fist drill, 4 x 50 paddles, 4 x 50 15 sec rest, 200 Bilateral cool down
Wednesday= Rest
Thursday= run 5 miles easy, 6 pm TBH, 7:15 pm Bike trainer 30 minutes easy cardio
Friday= Rest
Saturday= Swim, 50 warm up, 100, 200, 300, 400, 300, 200, 100, 200 Bilateral cool down
Bike Trainer Medium 45 minutes with 3 single leg 45 seconds, 3 cadence drills
Sunday = Rec Plex Triathlon or run 12 miles easy marathon pace

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