We have now reached the end of phase one. Each phase has 6 weeks to it. This first phase has been about building a base and being consistent. How have you improved in these last six weeks?
Day 1
30 minute 60% pace.
Core workout
3 sets of 3 of your favorite workouts
30 minute 60% pace.
Core workout
3 sets of 3 of your favorite workouts
Day 2
3 x 800's
Core workout
3 x 800's
Core workout
15 mountain climbers
20 push-ups
20 sit-ups 3 sets
Day 3
30 minute fun run
Core Workout
30 medicine balls
30 bicycles 3 sets
Day 4
Light run total mileage
Core Workout
10 right side crunches
10 left side crunches
30 flutter kicks 3 sets
Day 5
Race! or Time your mile to see how you've improved and prepare for phase 2
Core Workout
10 push-ups
10 sit-ups 2 sets
Day 6
Long recovery run
Core Workout
30 bicycles
30 medicine balls
10 burpees 2 sets
Day 7
Rest and recover
You can change the race day to any day that suits you, I chose to put it on day 5 so that you have a recovery run the next day instead of having it off. What do you prefer? Let me know in the comments.
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