Health Blog

Training Plan: The Scenic 7

by Frankie Wythe on 03 October 2017 09:45
Training for: The Scenic 7
When: 12th November 2017
Where: Mid-Suffolk Leisure Centre, Stowmarket
What is it: A  7 mile run through the Suffolk Countryside


Start Date: Monday 9th October 

End Date: Sunday 12th November 2017

 

Week

1

2

3

4

5

Monday

Workout 1

Workout 1

Workout 1

Workout 1

Workout 1

Tuesday

Active Rest

Active Rest

Active Rest

Active Rest

Workout 1

Wednesday

30 minute easy run

40 minute easy run

55 minute easy run

65 minute easy run

30 minute easy run

Thursday

Active Rest

Active Rest

Active Rest

Active Rest

Active Rest

Friday

2-1 Intervals x8

2-0.5 Intervals x6

3-1 Intervals x6

3-0.5 Intervals x6

Rest Day

Saturday

Workout 2

Workout 2

Workout 2

Workout 2

10 minute easy run

Sunday

Active Rest

Active Rest

Active Rest

Active Rest

Race Day


Workout One

 

Exercise

Repetitions

Sets

Rest

Kettlebell Swings

15

As many as possible

0

Push Ups

10

As many as possible

0

Squat Press

15

As many as possible

0

Burpees

10

As many as possible

0

Plank Pulls

10

As many as possible

0

Workout Two

 

Exercise

Repetitions

Rest

Walking Lunges

12-20

4-6 minutes

Band Walk

20-30

4-6 minutes

Single Leg Hip Hinge

12-16

4-6 minutes

Single Leg Squat-Rows

15-30

4-6 minutes

Warm-ups: 5-minutes  Cycle– REP: 5/10

Cool-downs: Whole body stretches, holding each for 30+ seconds

Active Rest Days: On these days, take part in something that gets you moving, raises your core temperature and heart rate.


Author
Frankie Wythe

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