Bowes Fitness 
Online Running Squad
Week 51 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 - 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 

Strength and Stretching...

Strength

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. 

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 - 6 weeks to go

42
Days
05
Hours
34
Minutes
58
Seconds

Los Angeles Marathon

Marathon

Sunday 24 March - 12 weeks to go

92
Days
05
Hours
44
Minutes
58
Seconds

Canberra Running Festival

50km, Marathon, 

Half, 10km, 5km

Sunday 14 April - 16 weeks to go

113
Days
05
Hours
44
Minutes
58
Seconds

Boston Marathon

Marathon

Monday 15 April - 16 weeks to go

114
Days
07
Hours
44
Minutes
58
Seconds

Yearly Scope and Sequence...

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