Coast to Coast mnt run plan - August

Average Weekly Training Hours 04:00
Training Load By Week
Average Weekly Training Hours 04:00
Training Load By Week

Welcome to the Exponential Performance Coaching online training programme for the Coast to Coast. This programme is designed for those taking on the Mnt run race or as part of a 3 person team as the runner with the goal of completing the race to the best of their abilities.

Sample Day 1
0:40:00
Steady run

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.

Sample Day 2
0:45:00
Gym session

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

Sample Day 3
1:00:00
TESTING: 5km run time trial

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.

Sample Day 4
0:45:00
Gym session

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

Sample Day 6
1:15:00
Long off road hill run

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.

Sample Day 8
0:40:00
Steady run

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.

Sample Day 9
0:45:00
Gym session

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

Matty Graham
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Exponential Performance Coaching

My name is Matty Graham, I live in Wanaka New Zealand.

My coaching aim is to provide effective sport science base training programmes and support to help athletes of all levels to perform at their peak and achieve their goals.