Monday
Rest
Tuesday
Pyramid
WU 2km jog, drills, 4 x 100m strides
500m (2 mins rest)
1km (2 mins rest)
1500m (2 mins rest)
1km (2 mins rest)
500m
WD 1km easy jog
Hot tip: this session really wags its tail, keep some petrol for the last two efforts.
Wednesday
Rest
Thursday
Tempo 8km
WU 2km jog, drills, 4 x 100m strides
Tempo for 8km
WD 1km easy jog
Hot tip: set this run up for 4-5km and then as fatigue sets in you can have a lash. Don't go too early. You shouldn't be dead at the end of this run. Aim for productivity.
Friday
Rest
Saturday
Rest
Sunday
LSD (long slow distance) 14km
Long easy run for 14km
Hot tip: try your hardest to get the entire distance done. This is really important training and will pay off in the back end of your race.
Try this Abs/Core/Obliques/Back strength routine after each of the workouts this week.
Stretching ideas for this week.
You can add/alter the routine.
City2Surf
14km
Sunday 11 August
BowesFitnessRunning
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