Monday
Rest
Tuesday
Intervals - Mile Matrix
WU 2km jog, drills, 4 x 100m strides
2 x 800m (3 mins rest)
4 x 400m (2 mins rest)
8 x 200m (1 min rest)
WD 1km easy jog
Wednesday
Rest
Thursday
Tempo 4km
WU 2km jog, drills, 4 x 100m strides
Tempo run for 4km
WD 2km easy jog
Hot tip: a Tempo Run is a pace you could hold for an hour. You should not be totally flogged at the end of your Tempo. Aim to maintain a flat line of pace throughout the run.
Friday
Rest
Saturday
Rest
Sunday
Light week - NO LONG RUN
Rest
Try this 10 minute Abs/Core/Obliques strength routine after each of the workouts this week.
Just 1 set is enough.
It's a continuous (clock running routine) for 10 mins.
Level A: hold positions for the full minute
Level B: 45 seconds/rest 15 seconds
Level C: 30 seconds/rest 30 seconds
*Remember, posture is more important than time, once you begin to lose control, stop the exercise and rest.
Stretching ideas for this week. Focussing on the back and hips. Remember to breath deeply throughout the set. The Trunk Twists are really good before a run also, you might compress your spine sitting down all day.
Do 3 sets.
Move slowly.
Breath deep.
City2Surf
14km
Sunday 11 August
BowesFitnessRunning
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