Monday
Rest
Tuesday
Steps Down
WU 2km jog, drills, 4 x 100m strides
3km (3 mins rest)
2km (2 mins rest)
1km
WD 1km easy jog
Hot tip: keep a bit in the tank during the first 3km effort.
Wednesday
Rest
Thursday
MLR (medium long run) 8km
Roll out nice and light, hit a clip in the middle stages, then wind down towards the end.
Hot tip: if the feel isn't around don't push it, just get the kms done.
Friday
Rest
Saturday
Rest
Sunday
LSD (long slow distance)
16km
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 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
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