By breaking the training cycle down into phases, the increase in work intensity is easier to manage. You have your base fitness from phase I, which covered the last 6 weeks. You should be stronger as well, from the strength training, and more mobile from the recovery days. Now you start phase II, which involves stressing the anaerobic pathways a little more, and creating some mental toughness with some harder workouts.
To start things off, however, there is a simple run and some strength training. Mileage will continue to increase for the next 4 weeks, then level off for everyone except the marathon group.
3k-21k: 5-8 miles easy
21k+: 7-11 miles easy
Strides: 300, 200, 100m
Strength:
3 sets of 25 unbroken push ups, 10 pull ups, 60 second hollow hold, 20 lunges; 2 min rest
No comments:
Post a Comment