10 Mins Legs
6 x 400 & 200s
12 Mins Legs
10 Mins Core
Dover Efforts
S&C
30 Mins Easy
60 Mins Easy
Gym S&C
30 Mins & Strides
6 x 400s & 200s
12 Mins Legs
8 x 400 & 200s
Ramp Up
S&C
40 Mins Easy
60 Mins Easy
60 Mins Easy
5 x 4 Mins
60 Mins & Strides
60 Mins Hills
8 x 400s & 200s
S&C
8 x 400 & 200s
15 Mins Core
15 Mins Legs
40 Mins Easy
40 Mins Easy
AC Track
60 Mins Easy & Strides
8 x 400s & 200s
S&C
8 x 400 & 200s
80 Mins Easy
8 x 400s & 200s
Gym Workout
90 Mins Easy
120 Mins Easy
S&C
Ramp Up
PT
Ramp Up
60 Mins Easy & Strides
S&C
60 Mins Swim
40 Mins & Strides
60 Mins Easy
12 Mins Legs
8 x 400s & 200s
12 Mins Legs
15 Mins Core
60 Mins Easy
6 x 400s & 200s
Gym Workout
8 x 400s & 200s
12 Mins Legs
8 x 2 Mins & 8 x 1 Mins
S&C
60 Mins Easy
40 Mins at MP
S&C
60 Mins
S&C
60 Mins Bike
60 Mins Easy
S&C
6 x 400s & 200s
30 Mins Swim
60 Mins & Strides
20 Mins Legs/Core
Plan 1 – Week 11
Big session Sunday, but we could replace that with the Rye to Hastings if you prefer? In fact I would recommend it if you are available, more likely to push that little bit harder in a race environment than a solo session. I’ve also put a sneaky 80 minute run whilst still away, hope that […]
80 Mins
10 Mins Legs
parkrun
15 Mins
50 Mins Easy
Plan 2 – Week 6
This is quality, we are wracking ups some serious training points now and over the next 3 weeks. If the Tuesday session is ever similar to the 2nd session I’ve set, let me know and I can change it. We want to make sure there’s some nice variation in there. I’ve made a couple of […]
120 Mins
8 x 400s & 200s
45 Mins & Strides
Dover Hills
S&C
S&C
30 Mins Easy
Plan 2 – Week 15
Nice week to return too, with lots of group runs on the schedule. Any problems let me know, but only 3 weeks out now until HHM, so good to get back into the running routine after the holiday.
Plan 6 – Week 13
Some serious training points being banked here, so if you wanted to ditch an S&C this week, it wouldn’t do any harm. Obviously the RAT makes up a big part of the workload, but with the Amble ticked off you know you can cover that distance and comfortably as well. Walking the hills is strategic, […]
Rye Ancient Trails
Gym Workout
60 Mins Swim
60 Mins Easy
30 Mins Easy
Gym Workout
Plan 1 – Week 9
3 really good runs this week. For the 45 minute tempo, my advice would be run with the 5.5 mile group on Horntye and if it’s hilly focus more on RPE than pace. So working at a level you would expect during a half marathon. If you can hit target pace on the flats and […]
