Senior Training Plan - W/C 25/01/21

I hope you've all had lots of snowy fun today and are ready for another week of socially distanced running excitement! 
​This week's training plan is brought to you by the lovely Ali Young.
She says: "As always, adapt the session to suit you, if want to swap days around that's fine too. Life is ever changing and training can go with the flow, we do not have the same schedule.  We all say it, but it's true - listen to your body!!"

Monday
Yoga/Mobility  -Ali's Conditioning for Runners class at 6.30pm as usual for some - newcomers are also welcome, message Ali to find out more.

Tuesday
Time for hills! Bit of a different effort on this one. 
​Moderate effort up the hill and then harder effort at the top on the flat. 60secs up PLUS 30secs on flatter section x 8. This is designed to help you build the strength to still have power when you have reached the top. Blast everyone in a race when they think you've faded!
 IF find it hard to find right location for this, go for 4 x 90secs plus 6 to 8 x 30secs...jog recovery from both.  

Wednesday
Rest or Easy 3 to 5 miles/or Bike

Thursday
2or 3 x 2km (1.24miles=2km) efforts at around 5km pace. 2 to 3 mins recovery between reps.

Friday
Rest day or yoga! 

Saturday
It's Fly5K time!
Or did you want to try your 1mile Time Trial that you did last lockdown in Ali's training plan?

Sunday
Funday! Easy run 60-120mins or, for a bit of a change, try a 2 to 3hr brisk walk - it will get you finding completely different muscles!!