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 - Mile Matrix
WU 2km jog, drills, 4 x 100m strides
8 x 800m (3 mins rest)
4 x 400m (2 mins rest)
8 x 200m (1 min rest)
WD 1km easy jog
Wednesday
Rest
Thursday
Tempo 10km
WU 2km jog, drills, 4 x 100m strides
Tempo run for 10km
WD 2km easy jog
Hot tip: a Tempo Run is a pace you could hold for an hour. You should not be totally flogged at the end of your Tempo. Aim to maintain a flat line of pace throughout the run.
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: 14km
Half marathon runners: 20km
Marathon runners: 26km
Try this Abs/Core/Obliques strength routine after each of the workouts this week.
Do 2-3 sets.
*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 - 6 weeks to go
Los Angeles Marathon
Marathon
Sunday 24 March - 12 weeks to go
Canberra Running Festival
50km, Marathon,
Half, 10km, 5km
Sunday 14 April - 16 weeks to go
Boston Marathon
Marathon
Monday 15 April - 16 weeks to go
BowesFitnessRunning
Copyright Bowes Fitness - Sydney, Australia.