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 firstname.lastname@example.org if you want to drop in.
Email me if you need further clarification on the sessions.
Have a great week, Ali