Focus of the week:
10 minutes [60% of your max pace]
Long Run for 30-45 minutes [@ 60% effort]
Your weekly Endurance Run is a long distance run at a comfortable pace. It is an essential part of your training that helps the body and mind adapt to increased distances.
If you’re not a strong runner yet, and a 30 minute run sounds frightening to you, walk/run your “Long Run” and build your minutes up each week. For example, jog for 5 minute then walk for 5 minutes, and repeat until you hit the minutes needed.
P.S. If you’re feeling too nervous to try this long run, email Bec at firstname.lastname@example.org and she will change your mind ;)
STRENGTH TRAINING: Single Leg Work
THE 'GO TO' YOGA SESSION
10 minute warm up [50% of your max pace]
2 minute HARD [75-85% of your max speed]
2 min EASY [50% of your max speed]
10 minute cool down
Please know that you can add in an optional active recovery session to complement the mediation session. This could include an easy walk, run or cycle for 30 minutes.