I put two really light weeks in this plan because it’s 24 weeks. Originally I had set the target as 60pts, but then I thought “I know Lou better than that now”, she’ll want to do more, so I’ve compromised at 90. If you wanted to add in a Sunday run instead of one of the cross training sessions that can be done. I’ve listened to your feedback about shorter reps and included some 400s. Just approach with a bit of caution, short reps like this on a cold day, especially if not warmed up properly can cause a problem. So go for 80% and consistency rather than pushing too hard. Any problems let me know.
30 Mins Swimming @ Easy Pace (RPE: 3)
Enjoy. Swimming is a great alternative to running and probably the best form of cross training.
A really good way to get your S&C in. A full body workout with barbells will really aid your running and reduce the risk of injury.
40 Mins @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
60 Second Recoveries
Keep the 40 mins easy and don’t forget those strides. Without them you won’t improve and will fall short of your weekly targets.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
30 Mins Elliptical (RPE: 6-7)
A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.
A really good way to get your S&C in. A full body workout with barbells will really aid your running and reduce the risk of injury.
10 Mins WU @ Easy Pace (RPE:2)
400 metres @ Target Time (RPE: 9)
90 Seconds Recoveries
x 10
10 Mins WU @ Easy Pace (RPE:3)
400s are tough. Don’t push too hard, try to keep the lap times consistent. Run tall and stay relaxed. Let’s go!
30 Mins Swimming @ Easy Pace (RPE: 3)
Enjoy. Swimming is a great alternative to running and probably the best form of cross training.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
