Monday
Rest
Tuesday
Intervals - 2km repeats
WU 2km jog, drills, 4 x 100m strides
3 x 2km hard runs (3 mins rest)
WD 1km easy jog
Wednesday
Rest
Thursday
Easy 40 mins
Light run for 40 minutes.
Friday
Rest
Saturday
Rest
Sunday
LSD (long slow distance)
Long easy run for 10km
If you feel like printing out your FULL training program and sticking it to the wall (recommended), click the icon above to access your copy. "It's better to be looking at it than looking for it" - John Ellingsen.
Try this Abs/Core/Obliques strength routine after each of the workouts this week.
Do 2-3 sets.
*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.