OK people. Brace yourselves, it’s my turn to put together a training week –of course you don’t have to do it all ……you are allowed to pick and choose, but come on we all need something to aim at!!
Monday 1st February - Easy Run 6 to 7 miles – treat as a recovery run
Tuesday 2nd - Speed – Loops. Few suggestions of where to use:
Fullers Close 1 loops 30sec. recovery standing still - 2 loops 30sec. then 3 4 5 4 3 2 1 each with the 30sec. recovery (400mts each loop)
or Chartridge Lane/Berekeley Avenue 1 loop 30sec. recovery 2 3 2 1 (1 mile each)
or Codmore Crescent 1 2 3 4 5 4 3 2 1 30sec. recovery between each (400mts loops)
or find any other loops near you
Wednesday 3rd - Rest Day
Thursday 4th - Strength Workout – 4 x 2 miles at 10sec faster than your half marathon pace with 2 mins. Recovery jog between each
Friday 5th – Easy 6/7 miles (as Monday)
Saturday 6th – Tempo run 8/9 miles even pace through out
Sunday 7th Long Run 10/15 miles
I hope you've all had lots of snowy fun today and are ready for another week of socially distanced running excitement!
This week's training plan is brought to you by the lovely Ali Young.
She says: "As always, adapt the session to suit you, if want to swap days around that's fine too. Life is ever changing and training can go with the flow, we do not have the same schedule. We all say it, but it's true - listen to your body!!"
Yoga/Mobility -Ali's Conditioning for Runners class at 6.30pm as usual for some - newcomers are also welcome, message Ali to find out more.
Time for hills! Bit of a different effort on this one.
Moderate effort up the hill and then harder effort at the top on the flat. 60secs up PLUS 30secs on flatter section x 8. This is designed to help you build the strength to still have power when you have reached the top. Blast everyone in a race when they think you've faded!
IF find it hard to find right location for this, go for 4 x 90secs plus 6 to 8 x 30secs...jog recovery from both.
Rest or Easy 3 to 5 miles/or Bike
2or 3 x 2km (1.24miles=2km) efforts at around 5km pace. 2 to 3 mins recovery between reps.
Rest day or yoga!
It's Fly5K time!
Or did you want to try your 1mile Time Trial that you did last lockdown in Ali's training plan?
Funday! Easy run 60-120mins or, for a bit of a change, try a 2 to 3hr brisk walk - it will get you finding completely different muscles!!
Your training guide for this week comes from 'consistency is key' Mike Shrive.