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View album2013 - "The Year Of The Run"
May 14
May 15
- 1h 40m
- -----
- -----
100 minute long run combined with tempo effort.
75minutes at RPE3, last 25 minutes at RPE5
May 16
- 30m
- -----
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30 min very easy run at RPE2 after the bike.
- 1h 15m
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Long day
wu: 6 x 50, alternate free and back
main: 2 x 1500, RPE 4 (alternate 1 x 1000)
cd: 4 x 50, each slower than last
May 17
- 1h 30m
- -----
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90 minutes, easy pace, RPE 3
- 1h 00m
- -----
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60 minutes easy run with strides every 5 minutes.
- 45m
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Speed day--tough!
wu: 300 continuous- (alternate 25 swim, 25 kick)
main: 20 x 75 hold constant pace for each-so judge pace in the first few, RPE 5
cd: 200 easy
May 18
- 2h 00m
- -----
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2 hours, mostly easy pace, find some rolling hills if possible
- 30m
- -----
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30 min very easy run at RPE2 after the bike.
May 19
- 3h 00m
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3 hour long ride.
- 30m
- -----
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30 min very easy run at RPE2 after the bike.
May 20
- 45m
- -----
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45min with strides.
- 30m
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30min continuous. Long gliding, focus on form not speed.
CKinsey's Training Plan
My friends
May 2012 
Volume
Upcoming races
- Morton Pumpkin Classic 10k (Run)9/14/2013 Morton, Illinois
- Indianapolis Monumental Marathon (Run)11/2/2013 Indianapolis, Indiana
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