Obstacle Course Training | Week Two
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Week Two


Welcome to week two of the Beginner Training Plan.

Main Session:
Easy 20-30 minutes
This run is to be done at the same pace as your long run pace (video: How to Long Run)
During the run focus on standing tall and leaning forward. Try to aim for flat terrain.

Bonus Session: (if you have time)
Phase 1 Strength (watch video) / PDF

Main Session
Track– Speed Work – Watch Track and Speed Work video for this session

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

Main Set
10 x 200m efforts @ best pace with 1 min recovery between each. Walk around don’t stand still for recovery.
Your aim is to get best average pace – try not to go too hard too early and blow out for later sets.

Cool down
Walk/jog 10 minutes minimum last 1 minute walk it out
Stretch 5 minutes post run

Mobility (if you have time) from video

Main Session: Tempo (see definition)
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

Tempo session:
15 minutes Beginner runners.
20 min for intermediate runners.
Focus on that you are achieving TEMPO pace/effort/HR

Cool down:
10 minutes easy

Stretch 5 minute post run

BONUS: (if you have time)
Phase 1 Strength – see video for details

Mobility: AM and PM
If possible get two sessions in, the more mobile you become the better runner you will be. Follow instructions from mobility video and download PDF.

Let your body decide this session.

If tired or sore: try for a 40 mins easy jog / walk.

If you are feeling good: 
40 minutes:
No harder than 75% effort apart from accelerations.
After 10 minutes easy run put in 8 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 16 minutes then cool down easy jog for 14 minutes.

Long Run
Long easy run/walk if needed
Beginner: 1 hour @ 70-75% effort even if hilly HR/effort level needs to stay low so go easy.

Intermediate: 1 hour 15 min @ 70-75% effort even if hilly HR/effort level needs to stay low.

Watch video on long run

Watch and follow the Mobility video
At least 20 minutes minimum work on those tight spots.