Monday
Rest
Tuesday
4km Time Trial
WU 2km jog, drills, 4 x 100m strides
4km hard, running for your best time.
WD 1km easy jog
Hot tip: start conservatively and look to crack in around halfway. Let the run come to you and maintain form. Finish strong.
Wednesday
Rest
Thursday
Easy 40 mins
Roll out the door at light pace and go for 40 mins.
This could be recovery from the Time Trial on Tuesday.
Hot tip: Start very light and roll into rhythm gently. Let the run come to you, don't push it.
Friday
Rest
Saturday
Rest
Sunday
LSD (long slow distance)
12km
Hot tip: Volume is more important than speed. So take it light to start and focus on getting the entire distance done.
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.