Weekly Workout – 27 Feb 2017

Recovery Run (30-35 minutes)

Focus on keeping heart rate low (zone 1-2).

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.

Cross-Training (30 minutes)
– Recovery run

Each week I will alternate the cross-training between running and the stationary bike.

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

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.

Tempo Run
– 6km (3.7mi)

The aim is to hold a faster pace than other training runs. This should be more like your race pace.

Long Run
– 18km (11.2mi)

This is classed as a recovery week, which means the long run distance decreases this week.

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

I don’t normally complete a strength workout after my long run, but this week I wanted to make sure I got 2 strength sessions in.

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.