Chiltern Harriers AC

Chiltern Harriers AC

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Senior Training Plan W/C 22/03/21

21/3/2021

 
Once we get confirmation tomorrow from the government this should be our last on-line training plan and we will soon be together!  Woo Hoo!

​As with all plans, this should be adapted to suit you best. No problem to switch sets and reps up or down. You are the only one who knows how you are feeling.

Mon 22nd* -     Core Strength and a No run day.

Tue 23rd –     60min Progression Run: 20easy / 20moderate / 20hard Cool down jog after.

Wed 24th –     Yoga for Runners (see youtube for many options, e.g https://www.youtube.com/watch?v=of2spyCtUkw

Thur 25th 
–    8 x 2mins hard efforts off 60 to 90secs recovery

Fri 26th
–     Rest Day

Sat 27th
–     As this is a longer run OPTION, can switch Sat/Sun to suit you best.  2miles easy, 1 mile 5km pace, 1 mile easy, 2 miles 10km, 1 mile easy, 3 miles HM pace, 1 mile easy.  (OR a Fly 5km effort if this is too long a session for you right now!!!!!) Do Not increase mileage unnecessarily – you will get injured!!

Sun 28th 
–     Easy 45min run (remember can switch Sat for Sun)

* Week 5 of Conditioning Class for those signed up. Email [email protected] if you want to drop in.

Email me if you need further clarification on the sessions.

Have a great week, Ali

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  • Home
  • Join
    • Juniors
    • Seniors
    • Membership Details
    • Club Kit
  • Our Events
    • Pednor 5
    • Pednor 10
    • Shardeloes 10K
    • Herbert's Hole
    • Results
  • Training
    • Calendar
    • Sunday Runs
    • Route Maps
  • News
  • About
    • The Club
    • Notices
    • Cross Country
    • Track and Field
    • Club Contacts
    • Coaching
    • Offers for Club members
    • Development and Action Plan
    • Links to Other Sites
    • Data Privacy Notice
    • Codes of Practice/Forms
    • Inclusion Policy
    • Health and Safety Policy
    • Club Welfare