Session 7 - 9 (should be completed 23rd - 29th Nov)

Session 7 – 9 (should be completed 23rd – 29th Nov)

 

Steady state 6km or 12km run (use the same route as last weeks)

 

If you have a HRM aim to keep your Heart rate in an anaerobic zone to high for the duration. As an example last week I was between 160 – 169 bpm the goal this week will be between. 165 – 173 bpm.

 

If you do not have HRM this week you should feel generally out of breath throughout the run and you would be unable to hold a conversation if running with a friend.

 

Session 8

 

4 sets:

A1. 20 x Jump Lunges

Rest 30 secs 

A2. 20 x Alt v-ups

Rest 60 secs 

 

4 sets:

B1. 20 Alt Ski Jumps

Rest 30 secs 

B2. 20 Slow Mountain climbers

Rest 60 Secs 

 

3 sets:

C1. 60-90 sec forearm plank hold (longer than last week)

Rest 30 secs 

C2. 30 Alt Toe touches at speed

Rest 60 secs

 

3 sets:

D1. 30 – 45/s sec Side planks (longer than last week)

Rest 30 secs 

D2. 20 Hip Ext + 10 sec hold on last rep (shoulders elevated)

Rest 60 secs

 

Session 9

 

“Sprint Hill Reps” 

 

Minimum 1 mile jog to chosen hill as warm up then:

 

Complete 10 reps of a 100m stretch at maximum speed. Walk to the bottom before the next rep.

 

1 Mile slow jog home.

 

Session 10

 

Test your current: 5km or 10km before 2nd December must have 2- 3 days rest from Hill rep session.