100km South Coast Challenge - Training Week 1

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Strictly speaking week 2 of training but the first I've recorded. 68 days to go - leg strength, running efficiency and general suffering on the agenda for the next few weeks... Ultimate goal is a sub 15 hour for my first ultra with enough in my legs to feel like I've finished strong! Next week I'll go into a bit more detail on how I'm approaching things and why. Any questions etc just fire away below. GLHF

 330m intervals. This hurt a lot...!

330m intervals. This hurt a lot...!

Day 1:

MORNING: 20 min hard run after a 5/10 min easy pace

EVENING: 20 min circuit of 10m Dragon Crawls, 6x4 Single Arm KB Swings, 5 DB Man Makers, 15 Sandbag squats

Day 2:

330m run interval training. 10 intervals in total. 'You go, I go' format with partner.

Day 3:

MORNING: KB Complex of Swings, Thrusters, Lunges, Snatch, Push ups and burpees plus 100m-400m shuttle runs. 40mins.

EVENING: 10 sets of 10 barbell Squats, Bench, Deadlifts and Rows

Day 4:

20 min hard swim then 5 sets of 20 barbell lunges. 60kg was feeling about right on tired legs. 

Day 5 & 6: Rest

Day 7:

MORNING: 40 min steady run

EVENING: 40 min run - pace pushed a little bit harder

 

 60kg lunges on some pretty heavy legs from the last few days of work.

60kg lunges on some pretty heavy legs from the last few days of work.