I am enjoying the Pfitzinger training plan. However, I am finding that I need to really plan my weekly workouts. So this is just a way for me to keep track of what I have slated! He has a stretching routine, a strength training routine, drills, and a core routine. My goal for stretching is 3-4 times per week. Strength: 2-3 times, core: 3-4 times, drills: 1-2 times.
Monday: Rest/XT. Strength, Stretch.
Tuesday: 8 miles w/10 x 100m strides. THR for the first 6 miles is 128-144. Then 10 x 100m strides w/200m recoveries. Drills before my run, Core afterwards. Boot camp Tuesday evening!
Wednesday: 10 miles general aerobic (THR: 128-144). Stretch.
Thursday: Rest (I have Conferences Thursday, so there will be no workout!)
Friday: 5 mile recovery run (THR: under 138). Stretch, Strength, Core
Saturday: 13 miles w/8 miles at MP. (3 mile w/u at THR 128-144, 8 miles at THR 141-155, 2 mile c/d at 128-144.)
Sunday: Rest/XT. Stretch, Strength, Core