Phase: [419] Focus: Aerobic Base

Training Plan

Always take electrolytes

Sunday

If Parkrun on Saturday then gym session as per Saturdays else long run (16km Dungog) or Ride (60km Mungo Brush) or Duathlon (6km, 1x Loop Ride, 6km run) in the Common. Duration for any activity about 2 hours. Take electrolytes to loop start for long run.

Monday

Rest

Tuesday

Racing at Newcastle Veteran’s Athletic Club or Speed Work

Wednesday

30-45 minute ride on bike trainer then Strength training Session 2 in gym.

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 or Parkrun
Parkrun
Every last Saturday of the month Terrace Park Run as a TT to check progress.
Strength training
use Strength session plan.

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

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