Stretching

Each day we suggest you try and do a light 10 minute yoga session in the morning:  for example:

Day by Day

Day 1:  Launch day!

  • 2km easy pace to warm up
  • 1km at your current race pace followed by 2 mins slow jog
  • 6*50metre strides at 90% of maximum effort (walk back recovery)
  • 2km easy pace to warm down followed by light stretches

Day 2:  10 minutes core exercises:

Day 3:  Effort day

  • 5 minutes easy pace to warm up
  • Pyramid of efforts at your current race pace
  • Set 1: 1m effort /90secs slow jog/2m effort/90secs slow jog /3m effort
  • 3 minutes easy running
  • Set 2:  1m effort /90secs slow jog/2m effort/90secs slow jog /3m effort
  • 3 minutes easy running
  • Set 3:  1m effort /90secs slow jog/2m effort/90secs slow jog /3m effort
  • Finish with 5 minutes easy pace to warm down & light stretches

Day 4:  Rest

Day 5:  10 minutes core exercises:

 

Day 6:  Long Run day – most important day of the week!

  • 7-8km of easy running (continuous!)
  • Try and pick a route with some low hills
  • Finish with 6*50metre strides at 90% of maximum effort (walk back recovery)
  • Light stretches

Day 7:  Rest

 

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