Stretching

Each day continue your stretching program with a light 10-minute yoga session in the morning, for example:

 

Day by Day

Day 1:  Launch Day!

  • 2km easy pace to warm up
  • 3*4 mins at your current race pace with 3 mins easy in between
  • 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 – hill efforts

  • Find a gradual incline, ideally c. 400m, that will take 90-120 seconds to run
  • Easy run of 2km before hill efforts
  • 5-6 hill efforts. Run hard up the hill and take it easy on the return
  • Run continually with no rest
  • Easy 2km to warm down to finish.

Day 4:  Rest

Day 5:  10 minutes core exercises

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

  • 8-9km of easy running (continuous!)
  • Try and pick a flat route this week
  • Light stretches

Day 7:  Rest