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)
Run for 35mins 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.
A GAE Effort, after an easy intro Z1 for 10mins or so the body of the run should be comfortable at Z2 (conversational) for the next 30mins, if you are feeling good and have found a 'flow' then try 5-7mins at Z3 but only if you feel very good, it should be then 3-5mins at Z1 to complete the 50min workout
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
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