Monday
35 minutes run outdoors (about 6.5km)
Tuesday
Rest
Wednesday
35 minutes weights workout (with lots of abdominal work)
Thursday
45 minutes intervals (8.5.km)
[10 mins warm up @ 10km/hr followed by
5 x 400m sprints @ 14.5km/hr with 5x400m @ 10.5km/hr recovery
2 x 1km @ 13.5km/hr
5 minutes cool down]
Friday
30 minute outdoor run (easy pace about 5km)
Saturday
Rest
(I didn’t feel very well today so it was best to have a day off).
Sunday
65 minutes run (about 12km)
20 minutes stretch
My knees hurt. The new shoes I purchased may not be suitable for my feet. Time to return to the shops and find a comfy pair that aren’t going to lead to injury.
