PHASE 2 - Week 2

  • 30-40 minutes easy run.

    Notes: Sunday is a very easy run. You should run at a pace that you are able to maintain conversation on. If you can’t do this, you’re going too fast.

  • Rest or Cross Train

    Notes: We don’t run on Monday. If you have a strength routine, or cross-training option you do often, feel free to do that today.

  • Session:

    5-10 minute Warm Up.

    Stretch.

    4-times 100m @ 60% max effort - walk back recovery.

    High Level Fitness:

    1 x 1000m @ 80% max effort, 1 x 800m @ 85% max effort, 1 x 600m @ 90% max effort, 2-minute rest between reps

    Lower Level Fitness:

    1 x 800m @ 70% max effort, 1 x 600m @ 75% max effort, 1 x 400m @ 80% max effort, 3-minute rest between reps

    5-10 minute Cool Down

  • Rest or Cross Train

    Notes: We don’t run on Wednesday. If you have a strength routine, or cross-training option you do often, feel free to do that today.

  • 20-25 minutes easy jog + 3 times 300m @ 60% Max Effort (walk back to start line for recovery

  • Rest or Cross Train

    Notes: We don’t run on Friday. If you have a strength routine, or cross-training option you do often, feel free to do that today.

  • Optional 20-30-minute Easy Run.

    Notes: We keep Saturdays runs as an optional extra. If you’re just getting started with your training, let your body recover from your week. If you have a good foundation in running, feel free to add this one to the schedule. Keep it slow.