Monday
Rest
Tuesday
Intervals - Ladder Down
WU 2km jog, drills, 4 x 100m strides
1600m (2 mins rest)
1200m (2 mins rest)
800m (2 mins rest)
400m
WD 1km easy jog
Wednesday
Rest
Thursday
Easy 40 mins
40 minutes of easy running. No pace requirement.
Hot tip: Once you know a rough 40 minute course in your area, leave the watch at home for these runs.
Friday
Rest
Saturday
Rest
Sunday
LSD (long slow distance)
8km long run.
Go at a pace that's even and comfortable.
The main goal is to complete the distance.
Try this Abs/Core/Obliques strength routine after each of the workouts this week. On the video, each exercise goes for 30 seconds (real time) but you can alter this to suit.
*Remember, posture is more important than time, once you begin to lose control, stop the exercise and rest.
Stretching ideas for this week. You can add/alter the routine.
Do 3 sets.
Maintain composure.
Breath slowly.
City2Surf
14km
Sunday 11 August
BowesFitnessRunning
Copyright Bowes Fitness - Sydney, Australia.
