Phase: Base Focus: Aerobic Base, VO2Max and Speed

Training Plan

Before Speed / Tempo sessions – standard warmup. Always take electrolytes

Sunday

Long run (16km DC) or Ride (60km Mungo Brush or Duathlon (6km, 1x Loop Ride, 6km run) in the Common. Long ride or run to include 4 – 6 strides, about 2 hours. Take electrolytes to loop start.

Monday

Rest

Tuesday

Racing at Newcastle Veteran’s Athletic Club or Speed Work

Wednesday

Steady run 10km in the Common, hill strength training plus 4-5 strides

Thursday

VO2Max session. Currently 4×4 and 10km in the Common

Friday

Mountain bike ride, easy, one long loop in the Common about 90 mins

Saturday

Strength training in the GYM including mobility training or Park Run. Every last Saturday of the month Terrace Park Run as a TT to check progress.

After each session: Static Stretching, when arriving home have a protein shake.