After some higher intensity weeks it's time to take a down week to let the training absorb.
Monday August 1
3k-10k: 4-6 miles easy
10k+: 5-8 miles easy
Strides: 300, 200, 100
MWOD: 5 sets of rolling each foot on a lacrosse ball for 2 minutes
Tuesday August 2
3k-5k: 4-6 miles easy
5k-10k: 5-8 miles easy
21k+: 9-11 miles easy
Strides: 6 x 150m
MWOD: collect 8 minutes of hamstring stretches; break up however you prefer (5 x 2 minutes each or 10 x 1 minute each) Just loosen up those hamstrings
The beauty of the down week is not in its ease, it's intended to make you hungry to work hard again. Plus the added rest allows you to come back next week with fewer dings and minor injuries, healed and ready to get some fast work in.
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