Sunday August 24, 2014
Over-distance day 18 Miles
Run between 1hr 45mins and 2hours depending on how you feel. Ideally over hills and different terrain like grass and trails if you can.
Monday August 25, 2014
60 mins easy + 5x10sec hill sprints. Walk back recovery between them. Focus on good form.
Do some stretching and foam rolling tonight so get the body feeling good for the workout tomorrow.
Tuesday August 26, 2014
AM: Easy 30min jog just to loosen up
PM: 20min warm-up, 4 x 1 mile hill repeats at Tempo effort with job back recovery, 20min warm-down
The hills are tempo EFFORT not tempo pace as obviously you will be running slower up the hill. Just got back down easy. This is a big workout, so if you are tired just do 3 repeats and you can cut the warm-down to 10mins at the end if you need it.
Wednesday August 27, 2014
2 x Easy 40 min runs
Today is about recovery. Just run easy and soak up yesterdays workout
Thursday August 28, 2014
75 min easy run + 5 x 100m stride-outs
Run the strides nice and relaxed, but moving fast. You can do these on the track if there is one available. Just a walk back recovery between them.
Friday August 29, 2014
AM: 30 min warn-up, 6 mile tempo, 20 min warm down
PM: Easy 30min jog to loosen up
You can switch up when you do these workouts, you can run the tempo in the afternoon if that works better.
Saturday August 30, 2014
AM: Easy 60 mins
PM: Easy 30 mins
Today is the day you are helping out at the race so just run when you can nice and easy and relaxed.
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