Sofa 2 Surf  Training Plan Weeks 5 – 8

Sofa 2 Surf Training Plan Weeks 5 – 8

0

Sofa 2 Surf Training Plan Weeks 5 – 8

270
0

Its nearly 8 weeks out from City2Surf 2016 and we have the next installment of your Sofa2Surf running plan. Whether your a seasoned runner or planning for your first event -we have you covered with our tiered running plan. Pick your level of ability from the list below:

Red: Beginner runners

Green: Intermediate runners

Blue: Experienced runners

The below program is a suggested training guide- you can adapt the days to suit your schedule.

Wednesday will be a Tempo run.- Shorter, faster paced

Friday: will alternate between hill repeats and intervals. With each of the Friday workouts we will do a 1km warmup and 1km cool down for max effectiveness

Sunday: Is a LSD run. Long slow distance. A slower paced run in which we will build up the volume

*Always check with your doctor or health care provider before starting a new exercise program *

 

WEEK 5-8 MONDAY WEDNESDAY

-TEMPO-

THURSDAY FRIDAY

-HILLS / INTERVALS

SUNDAY

-LSD-

 

 

5

 YOGA RED

5km

GREEN

7km

BLUE

9km

 STRENGTH TRAINING RED Hill

30min repeat

GREEN

35min repeat

BLUE

40 min repeat

RED

7km

GREEN

9km

BLUE

11km

 

 

6

 YOGA RED

5km

GREEN

7km

BLUE

9km

  STRENGTH TRAINING RED INT

1:2 36Min

GREEN

1:1 36 min

BLUE

2:1 36 min

RED

7km

GREEN

9km

BLUE

11km

 

 

7

 YOGA RED

6Km

GREEN

8km

BLUE

10km

  STRENGTH TRAINING RED Hill

35min repeat

GREEN

40min repeat

BLUE

45 hill repeat

RED

8km

GREEN

10km

BLUE

12km

 

 

8

 YOGA RED

6km

GREEN

8km

BLUE

10km

 STRENGTH TRAINING RED INT

1:2 36Min

GREEN

1:1 36 min

BLUE

2:1 36min

RED

8km

GREEN

10km

BLUE

12km