Swiss Ball Plank Variations 3x30secs
Side Plank 1x2x30sec
Lunging Forward/Backward 2x2x8
In-line Jump Variations 3x25secs
Plyometrics (3x25secs one of each jump variety selected)
GAE build, as the previous effort, but after 30mins find a smooth preferably grass, or track surface 100 to 120m long and run x9 strides, 3x 65% 3x70% 3x80%. Then 5mins Z1 to finish
A 'tempo Z3' effort on a hilly circuit where we manage low tempo HR throughout the run up or down, hills should be within the 5-9% range ideally both up and down, the run should also include flat sections...
Lat Pull Downs 2x10 70-75%
Straight Arm Pull Downs 2x10 70-75%
Leg Press 2x12 75%
Squat 2x10 75%
Leg Extensions 2x12 70-75%
Leg Curls 2x10 70%
Calf Raises 2x15 no weight, full extension
Run for 30mins at Z1, might overlap into Z2 for the last third of the run, but should not do so for more than that, focus on being easy.
It would be good to break the midweek tarmac monotony and get off-road for this one...
start with 20mins Z1 into Z2, then;
9-10mins Z1 Cool Down
Lets not break with decades of British Distance Running Tradition here, this is the place for our longer run of the week, this shall progress in duration through the base phase...
In short and as normal spend 20mins running from Z1 into Z2, and then sustain this through to the end of the run, on completion take a short 5min walk or Z1 jog with walk intervals