The opening session of the 12 weeks is to activate the required muscle groups used when running. During the 20 minutes block focus on the correct running technique - take note of the Steps per Minutes (SPM).
A continuation of warming up the body before training becomes more stressful on the body. Keep to flat route running in zone 2.
The opening resistance training workout consists of predominantly lower body work. As means of continuing to prepare the body for the next phase of training.
Similar intensity to Thursday however an increase in duration, to get the body used to endurance style running.
The Accumulation phase is largely about increased aerobic training volume. The following week has been designed accordingly. During at 75-80% of Max Heart Rate.
Two run days in a row to teach the bodies ability to recover between workouts. Low zone two work due to the longer duration.
During a microcycle (1 week) progression must be implemented. To exhibit this todays run progresses in duration when compared to Tuesday.