Tuesday Session
Jog over to Fosters Avenue
All at threshold, zone moderate, high end of zone 2
4km (2by 2km Loop) recovery 2min jog
2km (1by 2km loop) recovery 1min jog
4km (2by 2km loop) recovery 2min jog
Wednesday
70min easy jog, recovery easy day, level 1, zone 1
Thursday
Fartlek
10min jog
4 by 2mins (1min jog) 90sec (45sec jog) 1min (30sec jog) 30sec (15sec jog)
10mins easy
friday/Saturday
50mins easy
Saturday/Sunday
Long run
2 and a half hours. Easy recovery
Up to now, the long run has been done in minutes as I just want everyone concentrating on getting time on their feet.
Once you are able to run for this length of time we will be switching to kms or miles to make sure everyone has sufficient 20miles or 30kms or so done…..
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