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.
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 - 5 weeks to go
Los Angeles Marathon
Marathon
Sunday 24 March - 11 weeks to go
Canberra Running Festival
50km, Marathon,
Half, 10km, 5km
Sunday 14 April - 15 weeks to go
Boston Marathon
Marathon
Monday 16 April - 15 weeks to go
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