Train with the Red Power Divas

Red Power Divas | Training Schedule

September/October 2010						> Go to Events Page
SUNDAY	MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY
			9/1	9/2	9/3	9/4
			REST DAY Seek Balance	INTERVALS DAY All levels: 1 mile warm-up; 8x45x45* intervals; 1 mile easy to finish; stretch	REST DAY Seek Balance	DISTANCE DAY Level 1: 9-10 miles Levels 2 & 3: 10-11 miles All: Stretch
9/5	9/6	9/7	9/8	9/9	9/10	9/11
REST DAY Seek Balance	PACE/HILLS DAY Level 1: 3 miles easy or 35 min. hills Levels 2 & 3: 4 miles easy or 35-40 min. hills All: Stretch	PACE DAY Level 1: 3 miles easy Levels 2 & 3: 45 min. All: Stretch	REST DAY Seek Balance	INTERVALS DAY All levels: 1 mile warm-up; 8x45x45* intervals; 1 mile easy to finish; stretch	REST DAY Seek Balance	TEAM EVENT Red Rocks Challenge 5K/10K/20K Campbell Park Check-in: 6:30am Race start: 7:30am
9/12	9/13	9/14	9/15	9/16	9/17	9/18
REST DAY Seek Balance	PACE/HILLS DAY Level 1: 3 miles easy or 35 min. hills Levels 2 & 3: 4 miles easy or 35-40 min. hills All: Stretch	PACE DAY Level 1: 3-4 miles easy Levels 2 & 3: 4-5 miles easy All: Stretch + strength training	REST DAY Seek Balance	INTERVALS DAY All levels: 1 mile warm-up; 8x45x45* intervals; 1 mile easy to finish; stretch	REST DAY Seek Balance	ROCK & ROLL PREVIEW 5K/10K Team training downtown SJ on the Rock & Roll course corner of W. Santa Clara St & Almaden (map)
9/19	9/20	9/21	9/22	9/23	9/24	9/25
REST DAY Seek Balance	TAPERING Level 1: 3 miles easy Levels 2 & 3: 4 miles easy All: Stretch	TAPERING Level 1: 3 miles easy Levels 2 & 3: 4 miles easy All: Stretch	REST DAY Seek Balance	TAPERING Level 1: 3 miles easy Levels 2 & 3: 4 miles easy All: Stretch	REST DAY Seek Balance	TAPERING All levels: 5-8 miles + stretch RPD SOCIAL End-of-Season Party @ Sports Basement
9/26	9/27	9/28	9/29	9/30	10/1	10/2
REST DAY Seek Balance	TAPERING All levels: 3 miles easy + stretch	TAPERING All levels: 3 miles easy + stretch	REST DAY Seek Balance	TAPERING All levels: 2 miles easy + stretch; start carbo-loading	TAPERING All levels: 1-2 miles easy + stretch; start carbo-loading Rock & Roll Expo	REST DAY Seek Balance Carbo-loading Rock & Roll Expo
10/3	10/5
TEAM EVENT San Jose Rock & Roll Half Marathon	REST DAY Seek Balance
* Intervals = number of repetitions, seconds fast, seconds slow (for example 8x45x45 = 8 repetitions, 45 seconds fast, 45 seconds slow). Printable Version (Last updated 9/3/10)