Monday, 13 Mar 2017
Recovery Run (45 minutes)
Focus on keeping heart rate low (zone 1-2).
Tuesday, 14 Mar 2017
800m Track Session
– 800m Fast Run
– 2min Recovery Walk
– 800m Fast Run
– 2min Recovery Walk
– 800m Fast Run
– 2min Recovery Walk
Focus on making sure each 800m run is completed at the same intensity and speed. Don’t slow down towards the end.
Strength Training (TRX)
– Single Leg Squats x 5 per leg
– Rows x 15
– Leg Curl x 10
– Push-up/Chest Press x 10
– 3 Rounds in total, non-stop
Core Workout (TRX)
– Pikes x 10
– Mountain Jumpers x 10
– Mountain Climbers x 10
– Side Winders x 10 each side
– Rest 60 seconds
– 3 Rounds in total
Wednesday, 15 Mar 2017
Cross-Training (45 minutes)
– Stationary Bike
Each week I will alternate the cross-training between running and the stationary bike.
Thursday, 16 Mar 2017
Tempo Run
– 8km (5mi)
The aim is to hold a faster pace than other training runs. This should be more like your race pace.
Strength Training (TRX)
– Single Leg Squats x 5 per leg
– Rows x 15
– Leg Curl x 10
– Push-up/Chest Press x 10
– 3 Rounds in total, non-stop
Core Workout (TRX)
– Pikes x 10
– Mountain Jumpers x 10
– Mountain Climbers x 10
– Side Winders x 10 each side
– Rest 60 seconds
– 3 Rounds in total
Friday, 17 Mar 2017
Self Care (15 minutes – 1 hour)
– Massage
– Magnesium salt bath
– Breathing exercises
– Meditation
– Reading
– Slow, gentle stretching
Focus on balancing out the hard work from this week with some uber-relaxing activities. This is a resting day, and not a day for intense exercise.
Saturday, 18 Mar 2017
Long Run
– 22km (13.7mi)
This week, the focus of the long run is to have a fast finish. For the last 3km (1.9mi) I will gradually speed up with each kilometre,
Sunday, 19 Mar 2017
Self Care (15 minutes – 1 hour)
– Massage
– Magnesium salt bath
– Breathing exercises
– Meditation
– Reading
– Slow, gentle stretching
Focus on balancing out the hard work from this week with some uber-relaxing activities. This is a resting day, and not a day for intense exercise.