Workouts for November - January

 
Day Date Site Workout Type HR
Mon 7-Nov   Distance AR 50-65%
Tue   Hava Java 3-2-3 fartlek for 4 miles AP 85-92%
Wed     distance AR 50-65%
Thu   Wild Oats 3 x combination Hills MVO2 92-97%
Fri     distance AR 50-65%
Sat     distance or rest AR 50-65%
Sun   Tempe New Times 5k and 10k AC 65-80%
Day Date Site Workout Type HR
Mon 14-Nov   Distance AR 50-65%
Tue   Hava Java 4 x 1 mile x 2 MR mvo2 92-97%
Wed     distance AR 50-65%
Thu   Wild Oats 3 x combination Hills MVO2 92-97%
Fri     distance AR 50-65%
Sat     distance or rest AR 50-65%
Sun   Canal Park Breakfast run AC 65-80%
Day Date Site Workout Type HR
Mon 21-Nov   Distance AR 50-65%
Tue   Hava Java 4 mile tempo run AT 80-90%
Wed     distance AR 50-65%
Thu   Wild Oats 2 x Palo Christi hill x 2 MR mvo2 92-97%
Fri     distance AR 50-65%
Sat     distance or rest AR 50-65%
Sun   Hava Java Long run 8-12 miles AC 65-80%
Day Date Site Workout Type HR
Mon 28-Nov   Distance AR 50-65%
Tue   Hava Java 4-6 x 3:30 runs x 2 MR MVO2 92-97%
Wed     distance AR 50-65%
Thu   Wild Oats 2 x Palo Christi hill x 2 MR mvo2 92-97%
Fri     distance AR 50-65%
Sat     distance or rest AR 50-65%
Sun   Hava Java Long run around Camelback Mtn AC 65-80%
Day Date Site Workout Type HR
Mon 5-Dec   Distance AR 50-65%
Tue   Hava Java 2 loops around the golf course AT 80-90%
Wed     distance AR 50-65%
Thu   Wild Oats 2 x Super hills mvo2 92-97%
Fri     distance AR 50-65%
Sat     distance or rest AR 50-65%
Sun   Hava Java Long run 8-12 miles AC 65-80%
Day Date Site Workout Type HR
Mon 12-Dec   Distance AR 50-65%
Tue   Hava Java 3-2-3 fartlek for 4 miles AP 85-92%
Wed     distance AR 50-65%
Thu   Wild Oats 2 x Super hills mvo2 92-97%
Fri     distance AR 50-65%
Sat     distance or rest AR 50-65%
Sun   Central Ave Breakfast run AC 65-80%
Day Date Site Workout Type HR
Mon 19-Dec   Distance AR 50-65%
Tue   Hava Java 4 x 1 mile x 2 MR mvo2 92-97%
Wed     distance AR 50-65%
Thu   Wild Oats 8 x 900 over low hills x 2 MR mvo2 92-97%
Fri     distance AR 50-65%
Sat     distance or rest AR 50-65%
Sun   Hava Java Merry Christmas AC 65-80%
Day Date Site Workout Type HR
Mon 26-Dec   Distance AR 50-65%
Tue   Hava Java 4-6 x 3:30 runs x 2 MR MVO2 92-97%
Wed     distance AR 50-65%
Thu   Wild Oats 8 x 900 over low hills x 2 MR mvo2 92-97%
Fri     distance AR 50-65%
Sat     distance or rest AR 50-65%
Sun   Hava Java Happy New Year AC 65-80%
Day Date Site Workout Type HR
Mon 2-Jan   Distance AR 50-65%
Tue   Hava Java 3-2-3 fartlek for 4 miles AP 85-92%
Wed     distance AR 50-65%
Thu   Wild Oats neighborhood run AT 80-90%
Fri     distance AR 50-65%
Sat     distance or rest AR 50-65%
Sun   Hava Java Long run 8-12 miles AC 65-80%
Day Date Site Workout Type HR
Mon 9-Jan   Distance AR 50-65%
Tue   Hava Java 4 mile tempo run AT 80-90%
Wed     distance AR 50-65%
Thu   Wild Oats neighborhood run AT 80-90%
Fri     distance AR 50-65%
Sat     distance or rest AR 50-65%
Sun   Phoenix Rock N' Roll Marathon AC 65-80%
5 training zones
AR: aerobic recovery runs   50-65% of MHR
AC: aerobic conditionin  65-80% of MHR
AT: threshhold runs  80-90% of MHR
AP: aerobic power runs 85-92% of MHR
MVO2: lactate workouts  92-97% of MHR
Recovery runs should follow hard effort days Usually in our program Wednesday and Friday
AT runs fast aerobic runs
AP concentrate on fast recovery between intervals
MVO2 concentrate on interval with longer recovery periods for more complete recovery
Four ways to recover: walk, jog, lay down with feet elevated, stand…
Best method: jog, poorist method: stand
  Copyright © 2002-2005. Quest Running Club. All rights reserved. fmoore40@cox.net