Monday
Recovery run 30 - 60 mins
Should be a very light run after you LSD on the Sunday previous. Start ever so slow, don't go too hard, just get your body moving to aid recovery and prepare for the week ahead.
Hot tip: Skip this session if you're too sore.
Tuesday
Intervals - Steps Down
WU 2km jog, drills, 4 x 100m strides
3km hard (3 mins rest)
2km hard (2 mins rest)
1km hard
WD 1km easy jog
Hot tip: it's fine to put it on the line in this workout.
Go deep early and try to hang on. That's a whole new skill set.
Wednesday
Rest
Thursday
MLR (medium long run)
Medium long run at moderate intensity,
65% of this week's LSD
WD 2km
E.g. If your LSD for this week is 20km,
this run would be around 14km.
Friday
Easy 40 mins
40 minutes of easy running. No pace requirement.
Hot tip: Once you know a rough 40 minute course in your area, leave the watch at home for these runs.
Saturday
Rest
Sunday
LSD (long slow distance)
10km runners: 12km
Half marathon runners: 18km
Marathon runners: 24km
Try this Abs/Core/Obliques strength routine after each of the workouts this week. On the video, each exercise goes for 30 seconds (real time) but you can alter this to suit.
*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.
Sun Run
10km, 7km
Saturday 2 February - 3 weeks to go
Los Angeles Marathon
Marathon
Sunday 24 March - 9 weeks to go
Canberra Running Festival
50km, Marathon,
Half, 10km, 5km
Sunday 14 April - 13 weeks to go
Boston Marathon
Marathon
Monday 15 April - 13 weeks to go
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