Bowes Fitness 
Online Running Squad
Week 52 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

4km Time Trial

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

4km hard, running for your best time.

WD 1km easy jog

Hot tip: start conservatively and look to crack in around halfway. Let the run come to you and maintain form. Finish strong.

Wednesday

Rest


Thursday

Easy 40 mins

Roll out the door at light pace and go for 40 mins. 

This could be recovery from the Time Trial on Tuesday.

Hot tip: Start very light and roll into rhythm gently. Let the run come to you, don't push it. 

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

No LSD - light week

This is a light week, so we'll have the weekend off.

De-load and recharge for the next block. 

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 - 5 weeks to go

42
Days
04
Hours
59
Minutes
05
Seconds

Los Angeles Marathon

Marathon

Sunday 24 March - 11 weeks to go

92
Days
05
Hours
09
Minutes
05
Seconds

Canberra Running Festival

50km, Marathon, 

Half, 10km, 5km

Sunday 14 April - 15 weeks to go

113
Days
05
Hours
09
Minutes
05
Seconds

Boston Marathon

Marathon

Monday 16 April - 15 weeks to go

114
Days
07
Hours
09
Minutes
05
Seconds

Yearly Scope and Sequence...

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