Senior Training Plan - W/C 08/03/21

It looks like another round for some of our coaches before a resumption of group training, so here is Trevor Braun's latest plan.

Remember: the following program is a guide only and not a requirement.
Please look at your weekly training schedule when group training was possible before lockdown and select from the following optional sessions that equate approximately to what you might have done normally, or what you are now capable of doing.
Do not increase your maximum weekly mileage by more than 10%. Stretching can be beneficial straight after your warm down.Monday
Easy 5 mile at recovery/easy pace, on or off road. (5mls,8km)
Tuesday
 1 ml warm up then 3 sets of 3 x 1min steep hills up at fast pace with med pace back down, 2 mins jog between sets. Then 3 sets of 3 x 30secs of steep hills up with med fast back down with jog down recovery 2 minute jog between sets. 1 mile easy warm down (7mls, 11k)                 
Wednesday 
Rest Day, Cycle or core work/strengthening.
Thursday
1 ml warm up then speedwork pyramid 1 min out , I min R , 1 min back, 1 min R, 2min out 1 min R, 2 min back 1 min R, 3 min out, 1 min 30s R 3 min back 1 min 30s R, then repeat in reverse order 3 min out etc, 2 min out etc, 1 min out etc., 1 ml warm down (6mls,10k)
Friday
Easy 5ml, 8km recovery
Saturday
1 mile warm up + strides then Runfly5km or fast 5 mile run, then 1 mile warm down and stretch (7.5mls/ 12km).
Sunday
Long run on or off road: (7ml to 10mls, 11km to 16km) at enjoyable/comfortable pace: and stretch.