Week 8 - August 19th – August 25th (11 Weeks)

Warriors Run this week

Sun 19/08/12 (LR/M pace) Long Run 18Miles

Mileage is never an issue its pace that will hurt you so keep this pace for run in lower ranges after yesterday’s session Mon 20/08/12 (R) – 6-8 Mi Rec Keep pace Slow and in range (8:05-8:47)

        Tues 21/08/12 (E) – Yassoos 800 x 8 / 3 minutes and 3 Minutes Active Recovery

                                    Keep pace as close to 3 minutes as possible NO QUICKER.

                                    Keep an eye on the splits at 200metres.

                                    Boost aerobic capacity and build speed.

Wed 22/08/2012 (E) – 7-9 Mi Easy

Thurs 23/08/12 (E) – 6 Miles or off see how you feel with warriors coming up also.

Fri 24/08/12 – Rest

Sat 25/08/12 – Warriors Run

                        Take it easy at the start and don’t’ get caught up with crowd.

Easy to the Venue and then use the downhill’s to gradually pick up the pace. Shorten your stride on hills but maintain the pace, its high cadence (leg turnover) but shorter stride and lower knee lift, use your arms to help get up the hills. On the Glen do not push it too much just maintain a steady pace as the mountain still to come, it on the mountain where you may pick up places, but keep something for the road. Take the downhill off the mountain as you normally do as everyone is different but do not put the brake son to much of you will feel it when you hit the road in the quads, keep knees low to ground(no huge bounding) and shorter strides also, similar to uphill running. ON the road get a breather on small hill after car park, use the downhills, drop the arms relax and take in deep breaths. From crossroads slight incline so again short strides but high cadence.

Rathcarrick open out stride and pump the arms but stay relaxed, nearly home. Start picking off runners in front and closer to home every stride, relax, relax, relax, everyone is hurting it’s not only you.