First structured session for your Coast to Coast build up!
Run at a steady pace on mainly flat terrain. Focus on a tall relaxed posture and high cadence. Your pace should be Zone 2-3.
Focus on running steady.

Perform the gym session outlined for August focusing on technique minus exercise 10: Shadow Paddling as this is a kayak specific exercise.

http://youtu.be/vzirYCmpO5A

The aim of this session is to establish a baseline of your running performance and gather some heart rate data to calculate your personalised heart rate training zones.

Perform a good 15 - 20 min warm up including some walking lunges and stride outs to open up your hip flexors.
Following the warm up run 5 km on a flat course as fast as you can.

Record your time, average heart rate, maximum heart rate, how you felt, weather conditions and any other comments and email them to me/ upload them here.
Following the time trial perform an easy warm down.

Using your average heart rate as an estimate of your anaerobic threshold, use the heart rate zone calculator under your Training Peaks ‘account settings’ under ‘Zones’ to set your heart rate zones for running.

Perform the gym session outlined for August focusing on technique minus exercise 10: Shadow Paddling as this is a kayak specific exercise.

http://youtu.be/vzirYCmpO5A

Get off road into the hills for this run
Run at a steady Zone 2-3 pace. Your heart rate may come up out of the set zone on climbs but do not worry too much about it.
Instead focus on running steady and holding strong technique through to the end of the session.

Run at a steady pace on mainly flat terrain. Focus on a tall relaxed posture and high cadence. Your pace should be Zone 2-3. Focus on running steady.

Perform the gym session outlined for August focusing on technique minus exercise 10: Shadow Paddling as this is a kayak specific exercise.