Adjust reps/rests/sets accordingly to what suits you right now and your fitness.
Mon 22nd – Easy 4 mile run. **
Tue 24th – Downhill Efforts. We often train up hill, but forget downhills at speed. Some love it, some are less confident. Be careful, it really does require lots of work from your quads. One set is 2 x Hard effort Up AND effort Down, no rest between the 2 up and downs. 4 to 5 sets with 90sec to 2min recovery between. Look for a hill of around 45sec up.
Wed 25th - https://www.youtube.com/watch?v=2137wAXvufE ‘Yoga for Tired Legs’. And/or easy 3 mile run
Thur 26th – 14 to 16 x 200m off 45. What fast effort can you sustain for the amount of reps with the short recovery. 1 mile WU & CD
Fri 27th – REST and Foam Rolling day
Sat 28th – Maybe you want to try a Fly5km after your 5mile efforts to see what can pull out the bag. Otherwise might want to look at bulkier miles after doing lots of short sharp stuff - but keep it easy if upping the mileage for both Saturday and Sunday….. with a 80min run. If want to add speed, try 30mins easy, 30mins HM pace, 20mins easy.
Sun 29th Feb – 90min easy pace run.
**Next term’s Conditioning for Runners starts 6.30pm and it is a 6wk term. Email firstname.lastname@example.org for details.
Have Fun. Ali Young