Obstacle Course Training | Week Four
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Week Four


Welcome to week four of the Beginner Training Plan.

Main Session: Easy Run
Easy 20-30 minutes.
If you’re feeling good try and get in 30 but worst case 20 minutes.
No harder then 70-75% effort.
Take metronome with you and listen to it for 1-2 minutes every 5 minutes.
Flat terrain if possible.

Phase 1 Strength/Stability (PDF)

Main Session: Track– Speed Work

Warm up:
10 -15 min jog,
Build the intensity over the duration of the warm up. We do this to prepare the body for the higher intensity to come in the main set.

Dynamic stretches 3-5 minutes
3 rounds 30 sec each
-Hamstring swings
-Leg crossovers
-Heel to toes
-6 and 12 drill

Stride outs
6 x 10 sec stride outs 20 -30 sec recovery between each.
2 minutes rest, get a drink etc. Then get ready for main set below.

Main Set
8 x 200m efforts.
Best average pace (see glossary for definition)
Recovery 1 minute between each effort.
Make sure you keep moving during the recovery and don’t stand still.

Cool down:
10 minutes easy jog/walk

Stretch 10 minutes post run

Mobility (from video)

Watch Video about ‘Listening to your body’ before doing this session>

Main Session: Tempo

Warm up:
10 minutes build pace/effort over the 10 min period so that when the 15 minutes of TEMPO begins your body is ready.

After Warm up
5 minutes Dynamic Stretches
2 rounds 20 sec each
-Hamstring swings
-Leg crossovers
-Heel to toes
-6 and 12 drill

10 minutes Beginner runners.
15 min for intermediate runners.
Focus on that you are achieving TEMPO pace / effort / HR.

Cool down:
10 minutes easy

Stretch 5 minutes post run

Phase 1 Strength
Take it easy on this session.

Mobility: AM and PM (PDF)
If possible the more mobile you become the better runner you will be.

Let your body decide this session.

If tired or sore: try for a 20 mins easy jog / walk.

If you are feeling good: 
18 minutes:
No harder than 75% effort apart from accelerations.
After 10 minutes easy run put in 4 x 20 seconds accelerations. No faster then 90% effort. After 20 second effort, jog easy for 1 min 40 sec and then repeat. If this can be done on an oval that is ideal and make the efforts around 100-120m in length.
This will take 8 minutes.

Cool down:
Easy jog for 5 – 10 minutes.

Easy run:
Easy run/walk if you want.
15-20 minutes.
You want to get out and get some fresh blood moving around the body before your Time Trial tomorrow.

Watch video how to prepare for your final 5km/3.1mi Time Trial.

BONUS: We’ve uploaded the Phase Two Strength and Mobility videos this week. You won’t need these yet but might help you as you continue your training.

5km/3.1mi Time trial time day.

Warm up:
10 minutes building pace to 85% by the last 2 minutes.
Dynamic stretches 3-5 minutes
3 rounds 30 sec each
-Hamstring swings
-Leg crossovers
-Heel to toes
-6 and 12 drill
4 x 15 second stride outs with 30 sec recovery between each.

Grab a drink and get recovered before starting your:

5km/3.1mi Time Trial.

Remember all the things you have learnt over the past few weeks and put them into practice they will pay off with a PB.

Let us know you you went.