Monday, 9 March 2015

Training Plan - Week 11 - March 9 to 15


So my first week out of work was a major change of training structure. Doing 2 or three sessions each day and a lot more of the yoga and other ancillary session was a big change. Getting my first session in early every day was strange but quickly became an easy to follow habit. 

This week I am going to stick with a similar plan to last week and then just pick up some spare miles as and when the weather suits. I am going to try and keep the daily stretching and yoga sessions. I will probably also try and put in a steady swim if I can fit it around my other commitments.

I have a couple of appointments early this week (and hopefully a couple of interviews later in the week) that are going to interfere with the structure but I am now ahead of schedule on all of the online courses I am doing so I can flex the time to fit everything in. 

The speed targets are back as well. I missed them last week by accident. So I want to put in a run of at least 5 miles in under a 7:20 average*. I am considering racing Moray 10k at the end of the month and I want to do a decent tester at a sensible pace beforehand. 

*I originally wrote  "at least 4 miles in under a 7:30 average" when I was planning on Friday evening and then went out for Saturday morning's run and went 7:23 / mile for over 4 miles feeling fairly comfortable. 


Monday - Easy run
Swim with TPT

Tuesday - Run reps
Stretching session

Wednesday - Fast ride (TT bike if weather suits)
Yoga session

Thursday - Short recovery run.
Steady swim.
Weights and core sessions

Friday - Fast ~5 miles at ~7:20 pace.
Yoga session

Saturday - Long run

Sunday - Long ride

Target totals - Swim 1.4 miles. Bike 50.0 miles. Run 13.0 miles. 2 short core, 1 short light weights and 2 short stretching sessions. 60 mins of yoga.

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