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WORKOUTS<br />
MON<br />
WEEK 1 WEEK 2 WEEK 3 WEEK 4<br />
Hill run, 1 min, walk<br />
down recovery. X 7<br />
Constant speed<br />
slightly above race<br />
pace 3x10 mins (5<br />
min recovery run)<br />
Hill run, 2 min, walk<br />
down recovery. X 4<br />
8km, 2km easy, 5km<br />
race pace, 2km easy<br />
TUE 10k moderate 6km Fartlek 8km Fartlek 5km easy<br />
WED Rest day<br />
Hill run, 1 min, walk 5km easy<br />
Rest<br />
(Pilates/Yoga) down recovery. X 8<br />
(Stretch Session)<br />
THUR<br />
Track run: Intervals<br />
6 x 800m (400m<br />
recovery run<br />
btw sets)<br />
Track run:Intervals<br />
5 x 1000m (400m<br />
recovery run<br />
btw sets)<br />
FRI Rest (Pilates/Yoga) Rest<br />
(Stretch Session)<br />
Track run: Intervals<br />
8 x 400m (200m<br />
recovery run<br />
btw sets)<br />
Rest (Pilates/Yoga)<br />
Rest (Pilates/Yoga)<br />
Rest<br />
(Stretch Session)<br />
SAT 8km easy 8km easy 8km moderate Rest<br />
(Stretch Session)<br />
SUN<br />
10km long run<br />
race pace<br />
12km long run<br />
race pace<br />
14km long run<br />
race pace<br />
RACE 10km race<br />
Julia is a personal trainer<br />
and Pilates instructor based<br />
in Petersfield, Hampshire.<br />
She is the founder of Julia<br />
Willmott Fitness and Funky<br />
Buddha Retreats. She also<br />
runs regular myofascia<br />
release workshops for<br />
runners and triathletes.<br />
Find out more at<br />
www.juliawillmott.com or<br />
get in touch @juliawillmott<br />
| PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK<br />
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