1hr threshold HR Test

Warm Up
15 mins Easy Pace, increased effort for final 5 minutes.
Mid way through do some dynamic stretches, bum flicks and high knees.

Main Set
25 minutes Tempo Run
This is not very pleasant, start of at a pace you know you can maintain for the 25 minutes, but should be very hard for final five minutes.

Cool Down
20 Minutes easy run/walk
Bring HR back down slowly

30 Minute Recovery Run

HR Zone 1 for 30 Minutes

1hr Interval Run

Warm Up
15 minutes Easy Pace. Increasing effort for final 5 minutes.
Include dynamic stretches, bum flicks and high knees mid way through Warm Up

Main Set
5 x 3 minutes Fast Paced (not sprint)
3 minutes recovery

Cool Down
Make up to 1 hour with Easy Running

Do this with light weights initially to get body used to it.


This is the Stabilisation/Endurance Phase - we will move in to Strength and then Power Phases as the training progresses.
So this may feel a little easy, but note short rest periods here.


WU and Activation Exercises:
Foam Roll Calf
Foam Roll IT Bands
Walking lunges x 6
Stretch Hip Flexor
Glute Bridge - hold for 30 seconds
Plank - hold for 30 seconds
Single Leg Balance - try 30 seconds both legs (great if the have a wobble board, balance ball to stand on and will strength ankles).


MS:
2 x 15 reps of each. Rest period of between sets of 20 to 30 seconds (so not long, try and monitor this).
Squats - Body Weight, think about good form
Dumbbell Bench Press on Swiss Ball
Ball Cobra's
Single Leg Single Arm Bent Over Row
Single Leg Romanian Dead Lift (will help with balance)

Core - your choice

CD:
Stretches including upper back - Y, T, W and achilles
Foam Roll Calfs and IT Bands

Read Description Carefully

Requires a short steep hill (average gradient of 30% to 50% is ideal).

WU:
20 minutes easy running, gradually increasing pace in final 5 minutes - so likely be in HR Zone 3 to 4.
10 minutes of dynamic stretches - high knees, walking lunges, bouncing on toes, leg swings, ballistic toes touches. Want well warmed up. This is designed to activate the stretch reflex in the tendons to make sure they know they are ready to work.
2 x 20 or 30 seconds medium to hard effort hill runs. 1 to 2 minute walking downhill as recovery
2 x 20 seconds skipping uphill. Again 1 to 2 minute of walking downhill as recovery.

Make sure you do a thorough Warm Up. If feeling tight or wanting to extend please do - this is a high intensity workout and likely to lead to injury if not well warmed up.

MS:
Once well warmed up an no pain ready to begin!
8 x 8 - 10 seconds of maximum power sprints. 2 minute recovery after each one.
As first time doing go around 85% of maximum and treat first rep or two as an extension to the warm up.

CD:
20 minute easy jog to cool down.

1hr Interval Run

Warm Up
15 minutes Easy Pace. Increasing effort for final 5 minutes.
Include dynamic stretches, bum flicks and high knees mid way through Warm Up

Main Set
6 x 6 minutes Fast Paced (not sprint)
3 minutes recovery

Cool Down
Make up to 1 hour 15 minutes with Easy Running, slowing to a walk for final couple of minutes.

WU and Activation:
Foam Roll Calfs and IT Bands
Walking Lunges
Clam Shells 2 x 15 reps
Swiss Ball Glute Bridge - 2 x 15 reps
Side Plank - 30 seconds per side
Single Leg Balance - on wobble board/balance ball. 30 seconds per leg.
Calf Raises - hold for 5 seconds, 2 x 15 with 30 seconds rest between sets. So for these go up on to tip toes, hold for five seconds lower slowly and then straight back up for another five seconds.

2 x 15 on 20 seconds rest
MS:
Step Up to Bicep Curl (so step up on to a box with dumbbells, and perform a bicep curl on the box)
Push Up
Single Arm Cable Row
Single Leg Scaption (each set switch balance leg)
Side Lunge

Core - your choice

CD:
Stretches and Foam Roll as before