Monday
Rest
Tuesday
1500m repeats
WU 2km jog, drills, 4 x 100m strides
3 x 1500m (2-3 mins rest)
WD 1km easy jog
Hot tip: these are long intervals so let yourself gauge the pace in the first effort then crack in after that.
Wednesday
Rest
Thursday
Out n Back 8km
4km easy out the the door,
4km hard home
WD 1km easy jog
Hot tip: very light to start, get up and boogie on the way home.
Friday
Rest
Saturday
Rest
Sunday
LSD (long slow distance) 18km
Long easy run for 18km
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
Copyright Bowes Fitness - Sydney, Australia.