Week Day: Friday

Rye 10k

10 Mins Core

45 Mins & Strides

S&C

10 x 1km

HYROX

30 Mins Easy

Ramp up

3-2-1 Miles

60 Mins Easy

50 Mins Easy & Strides

30 Mins Elliptical

30 Mins Swim

Rye 10K

Legs

45 Mins & Strides

30 Mins & Strides

50 Mins & Strides

5 x 1km

10 x 3 Mins

70 Mins & Strides

5 x 1km Reps

16 x 200 Metres

12 Mins Core

Legs

40 Mins

60 Mins Easy

Marathon/Half Marathon 6 Miles

S&C

Full Body S&C

Bimble & Strides

S&C

S&C

12 Mins Core

8 x 400 & 200s

60 Mins Easy

Full Body S&C

10 mins Core

60 Mins & Strides

45 Mins Easy

60 Mins Easy

20 Mins Legs/Core

Hyrox

45 Mins Tempo

5 x 2km

45 Mins Easy

Full Body S&C

60 Mins Easy

10 Mins Core

HYROX

12 Mins Core

30 Mins Tempo

6 Miles Marathon Pace

50 Mins Easy

Legs S&C

Full Body S&C

S&C

Full Body S&C

20 Mins Legs/Core

60 Mins & Strides

15 Mins Legs

90 Mins Long Run

5km On/Off

30 Mins Easy

10 Mins Core

12 mins legs

60 Mins Easy

60 Mins Easy

30 Mins & Strides

Full Body Workout

30 Mins Swim

Gym S&C

S&C

60 Mins Easy

S&C

90 Mins Easy

6 Miles @ MP

Full Body Workout

4 x 5km

Half Marathon/Marathon 10k

30 Mins Easy

20 Mins Legs/Core

Half Marathon/Marathon Tempo

Sedlescombe Efforts

8-6-6-4-4

Robertsbridge 10K