Sofa 2 Surf Training Plan Weeks 5 - 8
It's 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 |