Keep yourself active over the winter coaching break with this holiday program put together by Coach Jim.
To learn more about zones please check out this post.
| Saturday | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | |
| Dec 4th | Strength (20-45 mins) Easy run (20-45 mins) | 60′ Easy Run every 10′ add in 2 x 50m run tall at 10km pace with fingers interlocked behind your head and elbows out. Jog 100m in between | Mobility and strength (15-30 mins) | ||||
| Dec 11th | 65′ Longrun First 40-50′ in z1, last minutes in z2 | 20-40′ of z1 then another 20-40′ of z2 | Rest day | Long Run with Hills add 5-10 hills of 30-60″ during your z1-z2 long run Pace up the hills at z2-z3 | Strength (20-45 mins) Easy run (20-45 mins) | 60- 70′ Trail Run or 60′ Run include 2 sets of: 15′ of z1 10′ of z2 5′ of z3 | Mobility and strength (15-30 mins) |
| Dec 18th | 65′ Long Run First 40-50′ in z1, last minutes in z2 | 60′ Easy Run every 10′ add in 2 x 50m run tall at 10km pace with fingers interlocked behind your head and elbows out. Jog 100m in between | Rest day | Find your favorite hill 2 sets of: 35″ uphill (hardish) Place a marker. For the next four hills aim to reach that point one second faster. The 5th hill should take 30″. Pacing is key here! 2-3 mins rest in between sets | Strength (20-45 mins) Easy run (20-45 mins) | Long Run include 2 x 12 mins of z2-3 (easy run for 1 km or 5-6′ in between) | Mobility and strength (15-30 mins) |
| Dec 25th | Happy Harriers Holiday | 20-40′ of z1 then another 20-40′ of z2 | Rest day | 5-6 x 800m at half marathon pace with 60″ rest between | Strength (20-45 mins) Easy run (20-45 mins) | 60′ Run 2 sets of: 15′ of z1 10′ of z2 5′ of z3 | Mobility and strength (15-30 mins) |
| Jan 1st | Happy New Year 20-40 minute easy run | 20-40′ of z1 then another 20-40′ of z2 | Rest day | 2-4km warmup 22-28′ of short intervals: 45″ on 15″ slow jog 2-4km cool down | Strength (20-45 mins) Easy run (20-45 mins) | 60′ Run 2 sets of: 10′ of z1 10′ of z2 10′ of z3 | Mobility and strength (15-30 mins) |
| Jan 8th | 65-75′ Long Run | 60′ Easy Run every 10′ add in 2 x 50m run tall at 10km pace with fingers interlocked behind your head and elbows out. Jog 100m in between. | Rest day or 20-35 min brisk walk | 6-9 x 800m half marathon pace & 60″ rest | Strength (20-45 mins) Easy run (20-45 mins) | 2-3 x 2km at half marathon pace & 180″ rest | Mobility and strength (15-30 mins) |