Training Plan - Week 4 - Jan 21 to 27


At the weekend I have racing options on both days. On Saturday it is the North District Cross-Country League in Forres. On Sunday it is the Duathlon at Westhill. These both give me options to put my fast run in the weekend. As long as I race 'fast'. I don't have it in my legs to do both, it will probably come down to the ankle, the weather, or being able to use it to go to Elgin. 

 The rest of the week will be similar to last week as that worked well. Some slight changes to accommodate a works leaving party on Thursday evening. I need to cut that tight to keep the Thursday swim if I am going to race again at the weekend. 
I started the year with a plan to only count sub-8:00 mile runs as fast, but knowing I would have to move that to something more serious. Rather than suddenly hack time off it each month I am going to move it every week. From now I am going to trim 5 seconds a week until I get to something more serious. 
Targets - Swim 3.0 miles, Bike 36.0 miles, Run 17.0 miles.
Stretching session x1, Core session x1, Weights session x1.
Physio sessions x1. 
Yoga session x2.

 Fast run target 7:55 / mile.

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