Next week is a bit easier with 50 Miler waiting for us on the weekend.
Weeks to go 11… 29 Nov- 5 Dec_ Recovery week | |
Mon | 4x500 build up, 75s rest, 4xsplit thousand, 75s rest, 2min, 5x 1min on/ off |
Tues | Track 5:15 |
Wed am | Mangrove run 6am Engen (short) |
Wed pm | 6 x200fast, 800steady, 2 min rest |
Thurs | Dice- 1500m hard+ take it ease for the rest of dice |
Fri | Ant is running the Hellrun- anyone else can join him. I’ll be resting |
On wed avie, the tide is gonna be super low, keep an eye out for a change in training venue. Will put a comment here on wed before lunch.
On wed morning, we will run for about 45 min.
On fri, Ant is running up the hill if you are keen to do it the day before 50 Miler
Thurs, 50 Miler registration at KCC- get your goodies so you don't have to drive to Hillcrest
A few issues...
Training is supposed to be done as a group!
That means generally staying down below the lemon tree (2000m and 1000m start point) and turning for intervals as neccesary.
And waiting for others to catch up on runs. Easy enough to run up and down the road a few times where the path crosses to keep your heart rate up. Nuff said
Here is the work out we are doing Fartlek meeting at the track at 17:15 to start at 17:25
ReplyDelete1min hard 1min jog 2min hard 1min jog 3min hard 2min jog
3min hard 2min jog 2min hard 1min jog 1min hard 1min jog
1min hard 1min jog 2min hard 1min jog 3min jog THE END