WILBUR CHANNEL'S TRAINING PAGE

Happy Running,

Coach Herbert Plummer

Welcome to your training page, Wilbur​. This webpage is where I will post your workouts as well as helpful materials to read, videos to watch, important announcements, and more! I will update the page every Sunday by 5:00 p.m. Please bookmark it for future reference. Also, feel free to ask training-related questions and share links of resources you have found useful for your training in the comment box below. You can, of course, always reach out to me directly via email or text.

  • Back at it! We are hitting the hills twice this week, and I want you to easy so you don’t pull any hamstring muscles. You will get super strong doing these, especially since you are at a new fitness level, but we have a few weeks to develop this so don’t go nuts.

ANNOUNCEMENTS

WORKOUTS WEEK OF 10/28 - 11/03

  • Easy Run: 3mi at 9-min pace + 2-3 strides

  • Easy Run: 5mi at 9-min pace

  • Easy Run: 3mi at 9-min pace + 2-3 strides

  • Easy Run: 7mi at 9-min pace

  • OFF

FRIDAY

THURSDAY

MONDAY

TUESDAY

WEDNESDAY

  • OFF

  • Don’t worry, you won’t lose fitness here. The best way to keep the gains you’ve gotten from a race is to chill out the week after so you absorb 100% of it rather than 70-80%. Then we hit the hills next week!

WEEKLY TRAINING NOTES

  • Long Run: Easy 10 miles (all easy-breezy) around 9-min pace (go by feel)

SATURDAY

SUNDAY

WORKOUTS WEEK OF 11/04 - 11/10

  • Hill Repeats: 1mi warm-up, 6x10s fast (same as Tues), 1mi cool-down

  • Easy Run: 4mi at 10-min pace

  • Hill Repeats: 1mi warm-up, 6x10s fast (jog down and then take an additional 30s standing rest before starting the next), 1mi cool-down

  • Easy Run: 5mi at 9-min pace

  • OFF

FRIDAY

THURSDAY

MONDAY

TUESDAY

WEDNESDAY

  • Keep those hills controlled. The focus here is form and developing stride power. Your stride will have a bigger pop in it after developing the lower leg muscles, which will translate into a faster, more economical stride overall.

WEEKLY TRAINING NOTES

  • Long Run: 11mi at 9-min pace

SATURDAY

SUNDAY

  • OFF

IN OTHER NEWS

© 2020 Educated Running, L.L.C. All Rights Reserved

IN OTHER NEWS