Week 12, Day 5 - Practice Distance 13

Run
10 miles
*this is a recovery week. (take it easy)

Week 12, Day 4 - SC 12

Skill & Strength:
Stretch for 20 minutes


Conditioning:
For time...
50 Ring Rows
50 Burpees
50 Situps
50 Squats


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Week 12, Day 3 - LI 7

Run
7 Rounds
800 meters (2:00 recoveries)
* all efforts within 8 seconds
** 50 squat penalty

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Week 12, Day 2 - SC 11

Skill & Strength:
Planks
3 x max time (60 sec recoveries)


Conditioning:
3 Rounds for time...
30 Overhead Squats (men 75 lbs, women 45 lbs)
30 Wall Wall (men 20 lbs, women 14 lbs)


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Week 12, Day 1 - SI 7

Run
4 Rounds of...
1 min ON, 1 min OFF
1 min ON, 50 sec OFF
1 min ON, 40 sec OFF
1 min ON, 30 sec OFF
1 min ON, 20 sec OFF
1 min ON, 10 sec OFF
(straight into round two)


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Week 12 Schedule

On the Agenda...
Short Intervals (SI) 7
Strength & Conditioning (SC) 11
Long Intervals (LI) 7
Strength & Conditioning (SC) 12
Practice Distance: 10 miles

Week 11, Day 5 - Practice Distance 12

Run
13.1 miles (half marathon)


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