Senior Training Plan - W/C 18/01/21

Your training guide for this week comes from 'consistency is key' Mike Shrive.
As I'm really enjoying seeing all your selfies coming in, we're going to extend the #HarriersChallenge for another week - multiple entries are not only allowed, but encouraged!

Mike's words of advice before we get into the training plan are as follows:
As Trevor B commented last week, this is only a guide, please do not suddenly increase quantity or quality of your training schedule.
The emphasis over the coming weeks/months is going to be on self inspiration and motivation, a degree of variety and change might assist. Please always take into account weather and underfoot conditions ( the Chilterns are water logged at present!)
As we live in an area which provides many nearby training locations, suggest travel is minimised.


MONDAY
30-40 mins "recovery" run, easy pace, no pressure, relaxed running.

TUESDAY
"An old favourite" of mine, best done on road in present conditions. 10 mins steady, 10*(1 min hard,1min jog rec) 10 mins steady. total 40 mins.

WEDNESDAY
Rest/stretching/core strength work/cycling.

THURSDAY
Warm-up,6*appox 800m,1/2 time of rep as recovery, 5mins jog, 5*80-100m fast strides, jog back recovery. Aim of these short efforts is faster cadence when legs tired. Best also on road/tarmac. Warm-down.

FRIDAY
Rest Day

SATURDAY 
Warm-up. Solo time trial over 3 or 5 km, set realistic targets with km times if watch allows. Warm-down.

SUNDAY
Long Steady Distance (LSD) 50-90 mins. try new routes, explore your area, do not worry about pace, some forward planning useful. The Chilterns are brilliant for this.

Remember we all have good and bad days training, please during these difficult times search for the positives. Keep safe and well.