Bowes Fitness 
Online Running Squad
Week 49 of 52

  • Beginner
  • Intermediate
  • Advanced

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 - Ladder Down

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

1600m (3 mins rest)

1200m (3 mins rest)

800m (3 mins rest)

400m

WD 1km easy jog

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 

Strength and Stretching...

Strength

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. 

Stretch

Stretching ideas for this week. You can add/alter the routine. 

Do 3 sets.

Maintain composure. 

Breath slowly.


Upcoming races...

Sun Run

10km, 7km

Saturday 2 February - 9 weeks to go

60
Days
07
Hours
29
Minutes
39
Seconds

Los Angeles Marathon

Marathon

Sunday 24 March - 16 weeks to go

110
Days
07
Hours
39
Minutes
39
Seconds

Canberra Running Festival

50km, Marathon, 

Half, 10km, 5km

Sunday 14 April - 19 weeks to go

131
Days
07
Hours
39
Minutes
39
Seconds

Boston Marathon

Marathon

Monday 15 April - 19 weeks to go

132
Days
09
Hours
39
Minutes
39
Seconds

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