Mar 16 - Mar 22
Monday - Easy Run + Strides
- Warm-up: 5 min brisk walk, 5 min very easy jog
- Distance: 6 km total
- Pace: Z2 (5:00-5:30/km), conversational
- Strides: 4 x 80m at 90% effort, walk-back recovery
- Cool-down: 5 min walk + light stretching
Should feel EASY. If breathing hard, slow down.
Tuesday - KEY: Speed Intervals (VO2max)
- Warm-up: 10 min easy jog (Z1), 4 x 80m strides
Workout:
| Interval | Reps | Pace | Recovery |
|---|---|---|---|
| 600m | 6 | Z5 (3:20-3:40/km) | 2:00 easy jog |
- Total Quality: 3.6 km at VO2max effort
- Pacing: Each 600m in 2:00-2:12. Be CONSISTENT across all reps.
- Cool-down: 10 min very easy jog + stretching
Total 8-9 km. Hardest run of the week. Respect the rest intervals.
Wednesday - Strength A: Power + Legs + Core
Warm-up: 5 min incline walk + leg swings + glute bridges x10 + BW squat jumps x5
A. Plyometrics
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Box Jumps | 3 | 5 | 90s | Max height intent |
| Bounding | 3 | 6 each | 90s | Cover ground |
B. Single-Leg
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Bulgarian Split Squat (DB) | 3 | 8 each | 90s | Heavy DBs, full depth |
| SL Leg Press | 3 | 10 each | 75s | |
| SL Calf Raise (weighted) | 3 | 12 each | 60s | 3-sec eccentric |
C. Core
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Pallof Press | 3 | 10 each | 45s | |
| Dead Bug | 3 | 8 each | 45s | |
| Side Plank | 2 | 30-40s each | 30s |
D. Accessories
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| DB Lateral Raise | 2 | 12-15 | 45s | |
| DB Bicep Curl | 2 | 10-12 | 45s |
40-45 min total. Plyos FIRST when fresh.
Thursday - KEY: Tempo Run (Threshold)
- Warm-up: 10 min easy jog (Z1), 4 x 80m strides
Workout:
| Interval | Reps | Pace | Recovery |
|---|---|---|---|
| 10 min | 2 | Z3-Z4 (4:20-4:10/km) | 3 min easy jog |
- Total Quality: 20 min at tempo effort
- Pacing: Start at 4:20. If strong, push toward 4:10 in second rep.
- Cool-down: 10 min easy jog + stretching
Total 9-10 km. Hard but holdable. If gasping, slow down.
Friday - Strength B: Upper + Posterior Chain + Core
Warm-up: 5 min incline walk + band pull-aparts x15 + light DB press x10
A. Upper (Pull Dominant)
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Pull-ups (strict) | 4 | AMRAP 8-10 | 90s | |
| Cable Face Pulls | 3 | 15 | 60s | |
| DB Incline Press | 3 | 10 | 75s | 30deg, shoulder-safe |
B. Posterior Chain
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Hip Thrust (DB/machine) | 3 | 10 | 75s | 2-sec hold at top |
| Leg Curl (slow eccentric) | 3 | 5 | 90s | 4-5 sec lowering |
| DB Romanian Deadlift | 3 | 12 | 60s |
C. Core
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Plank Walkout | 3 | 8-10 | 60s | |
| Copenhagen Plank | 2 | 20-30s each | 45s |
D. Accessories
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Tricep Pushdown | 2 | 12-15 | 45s | |
| DB Hammer Curl | 2 | 10-12 | 45s |
40-45 min. Pull-ups + posterior chain support upright form when fatigued.
Saturday - Long Run
- Warm-up: 5 min walk, 5 min very easy jog
- Distance: 8 km
- Pace: Z2 (5:00-5:30/km) entire run. DO NOT speed up.
- Terrain: Flat preferred. Treadmill at 1% if weather is bad.
- Cool-down: 5 min walk + foam roll quads, calves, hip flexors
Longest run of the week. Easy pace builds the base.
Sunday - REST
Full rest. Sleep 8+ hrs. Eat well. Optional 20-30 min walk.