Monday
Rest
Tuesday
300m repeats
WU 2km jog, drills, 4 x 100m strides
10 x 300m (2 mins rest)
WD 1km easy jog
Hot tip: best done on a track or pre-measured course so you don't have to check your watch repeatedly.
Wednesday
Rest
Thursday
Out n back 6km
Roll out the door at light pace and go for 3km,
turn for home and clap on the pace for 3km.
WD 2km easy run
Hot tip: build into your pace during the return leg,
you want this to be a hard - but even - pace home.
Friday
Rest
Saturday
Rest
Sunday
LSD (long slow distance)
10km
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/Back strength routine after each of the workouts this week.
Do 1-2 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
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