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Bodybyrne.ie
Week 7 is where we will start to taper back a little bit. You have now done the major bulk of training and week 7,8,and 9 are your prep weeks to ensure your body is fresh and able to manage the 10km come race day. As mentioned before it’s important we don’t over-train and end up burning out. Taking this into consideration, we will now start to change our run schedule slightly this week. We will do two shorter interval sessions for both levels followed by one long run.
This is our last week of interval training. After this week we will focus solely on just tapering the miles right in to race day. Keep your strength and core session. This can aid in recovery and help move waste products out of the body along with your short recovery session.
Beginner
Interval Session x 2: Both interval sessions are no longer than 25 minutes including a short warm up and cool down. Perform 30 seconds of fast running followed by 90 seconds jogging for 8 sets (16 minutes in total)
Long Run: target between 10-12 km. Try and make this your biggest run of the plan.
Strength and Core: This will be the same work out as last week. Perform 4 sets of each exercise with desired reps below. If you are unsure of any of the exercises, head to Bodybyrne.ie for more details.
Circuit:
1) Body weight squats 10 reps
2) Push ups 10 reps
3) Body weight lunges 10 each leg
4) Plank- hold 30 seconds -1 minute
5) Back extension 10 reps
Intermediate/ Advanced
Interval session x 2. Both interval sessions are no longer than 25 minutes including a short warm up and cool down. Perform 30 seconds of fast running followed by 90 seconds jogging for 8 sets. 16 minutes in total.
Long Run: target between 10-12 km. Try and make this your biggest run of the plan.
Strength and Core: This will be the same work out as last week. Perform 4 sets of each exercise with desired reps below. If you are unsure of any of the exercises, head to Bodybyrne.ie for more details.
Circuit:
1) Body weight squats 10 reps
2) Push ups 10 reps
3) Body weight lunges 10 each leg
4) Plank- hold 30 seconds -1 minute
5) Back extension 10 reps
The biggest tip we could give you this week is to go and get yourself a sports massage. You’ve certainly earned it after the last 6-7 weeks of training and it will help to refresh and enhance all those aching muscles.
Nutrition Tips: Week 7
