Bowes Fitness 
Online Running Squad
Week 48 of 52

  • Beginner
  • Intermediate
  • Advanced

Monday

Rest​​​​


Tuesday

Intervals - 400m repeats

WU 2km jog, drills, 4 x 100m strides

10 x 400m hard runs (2 mins rest),

WD 1km easy jog

Wednesday

Rest


Thursday

Out and Back

5km easy out the door,

5km home hard

WD 2km

Friday

Easy 40

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: 8km

Half marathon runners: 14km

Marathon runners: 20km 

Strength and Stretching...

Strength

The best and safest way way to approach your training sessions is the Strength Sandwich. That is, Activation Strength prior to running and Core Strength after training. (You could argue for Core Strength prior training but I prefer to do it after.)

Stretch

This is a strength video but what the heck.





Upcoming races...


Sun Run

10km, 7km



Saturday 2 February - 7 weeks to go

65
Days
05
Hours
37
Minutes
59
Seconds


Los Angeles Marathon

Marathon



Sunday 24 March - 15 weeks to go

115
Days
05
Hours
47
Minutes
59
Seconds


Canberra Running Festival

50km, Marathon, 

Half, 10km, 5km



Sunday 14 April - 19 weeks to go

136
Days
05
Hours
47
Minutes
59
Seconds


Boston Marathon

Marathon



Monday 15 April - 19 weeks to go

137
Days
07
Hours
47
Minutes
59
Seconds

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