How was your long run?
You should be feeling more comfortable with the longer distances now, it was hot at the weekend did you remember to take extra water with you?
You’re nearly there now, stay strong and keep going. Try to remain positive, now is the time when self doubt is most common, your body will be fine; you’ve just got to get your head to believe it.
Again, spend plenty of time stretching and try to do the self massage, at least on your calf muscles and feet with a ball. Your home strength exercises are more challenging this week; if you are not sure on technique get a qualified fitness professional to show you.
Day 1
Recovery & Light Resistance Day
Light cross training RPE 4-5
Resistance Circuit x 2
Hands on Fitball Plank with Alternate Leg Hip Flexion
Step Forward and Back Lunges
Alternate Legs Heels on Fitball Single Leg Curls
Feet on Fitball Plank – if this is too easy, lift alternate feet of the ball
Burpees
Shoulders on Fitball Single Leg Bridges
Day 2
4 mile run
Include sprints in miles 1.5-3.5.
This could be simply be sprinting between 2 lampposts and jogging for 4 lampposts; or performing more specific sprints on a football pitch or tennis court. The aim is to really push your speed over short distances.
Day 3
Resistance Circuit x 2
Day 4
6 mile run – RPE 6-8
Hilly route; try to push a little harder than last week.
Day 5
Non-running Cardio Training and Resistance Day 30 minutes – RPE 5-7
Resistance Circuit x 2
Day 6
Total Rest Day
Day 7
10 mile run – RPE 6-8
Take it steady, aim for your race pace.
Darren
http://www.achievebootcamp.co.uk
http://www.achieve.me.uk
