Run up to Christmas – WEEK 3

on November 22, 2020 • Grace


Monday

Distance – 30 – 40min easy

Wednesday

Speed Endurance – 20sec, 30sec, 40sec, 50sec, 40sec, 30sec, 20sec
Slow jog recover for 1 min in between each run.

Friday

Distance – 5k @ 70% effort

Sunday

Hills – 2 min up, slow jog back down x 2 , 1 min up, slow jog back down x 2

Monday

Lets go for time this time. Doesnt matter how many miles you cover. Stay relaxed.

Wednesday

Something short and bitter for you. Similar to the hill session you did last week. Remember the shorter distances should be quicker. Use the 1 min jog to really recover the body so you can get good speed and consistency. The shorter distances the quicker you go. Go at the 50m’s fairly fast and ease off a bit for the longer ones. Your legs should be nice and heavy for that last 50m but that is the point. Run it hard with what you have got!

Friday 

Miles but give yourself a bit of hardship. Dont do this as easy as monday. Keep a consistent pace pushing it on a little.

Sunday

Sorry guys – longer hills but obviously not as fast as the other sessions. Jog back down slowly as an active recovery. Teach the body to recover while under a bit of burn.

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