Monday
Rest
Tuesday
800m repeats
WU 2km jog, drills, 4 x 100m strides
5 x 800m (2 mins rest)
WD 1km easy jog
Hot tip: run at an intensity that allows you to maintain the rest cycle. Not too fast.
Wednesday
Rest
Thursday
Progressive 8km
(no warm up necessary, just roll out the door)
2km @ 50% of max. effort
2km @ 60% of max. effort
2km @ 70% of max. effort
2km @ 80% of max. effort
Warm down 2km easy jog
Hot tip: give yourself a gentle start, there's always time to roll into it.
Friday
Rest
Saturday
Rest
Sunday
Light week: no long run
Try this Abs/Core/Obliques/Back strength routine after each of the workouts this week.
Do 1 set after your workout.
*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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