Week starting 3rd March

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Hello From Portugal. Smug twat! So far we have had the crock 400m challenge and some classic -getting lost by Jon and Clarkey. Jons was probably the best though. Went out to run 12 miles and ended up on a loop he could find his way off and did 17 miles in the end. He was found with his feet in the hotel swimming pool cursing and using various swear words to describe the run and the golfers he encountered whilst trying to find his way home. Very funny, especially if you look at his run on Strava! I have had 4 breakfasts at every sitting and mainly been in the Spa.

So this week is another mix of speed endurance on Tuesday and two types of hill work on Saturday. 

This weeks training: 

Tuesday (Aldersley Stadium Track, Warmed Up and ready to go 6:50 PM):

5-minute tempo run, increasing pace each minute.

6 sets of: 800m at 5K pace or slightly faster with 75-second recovery then 200m at 3K pace or faster. 3-minute standing or jogging recovery between sets.


Saturday (Mitre Hills, 9:30 AM Start):

Warmed up and be ready to start at 9:30 AM.

25 minutes continuous hill running.

5-minute recovery.

Hill sprints using the path on the grass: 

10 x 15 seconds sprint uphill, focusing on knee drive, arm movement, and good form. *Walk back down for recovery – don’t cheat.


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