Category: Week schedule

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Strength training Sub 40 program Training posts Week schedule

Week’s schedule (7/2 – 13/2)

This week starts with the last days of the toughest period on the program, which is day 3 to 8. So I choose not to do the 500 workout during the first days of the week.

Today I’ve already done my 10k easy run, but I’ll put it in there anway 😉

In the sub 40 program this week spans over day 7 to day 13

  • Monday – 10k easy, heart rate around 130
  • Tuesday – 1k intervals –  6x1k with 60 secs of rest in between, pace – 3min 45 to 3min50
  • Wednesday – 1 hr easy run, heart rate below 130, Bodyweight 500 workout
  • Thursday – 1 hr easy run, heart rate around 140
  • Friday – Rest
  • Saturday – 5K paced run – aim sub 20:00 5k, Bodyweight 500 workout
  • Sunday – 1 hr easy run, heart rate below 130
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Sub 40 program Week schedule

Next weeks schedule

I got the idea from a fellow blogging runner at time-to-run – to make a post of my week-to-come. So here we go:

  • Monday – 2nd easy day after race (in my case a time trial),  30min easy
  • Tuesday – 60 to 70min easy distance
  • Wednesday – 1 hr easy run
  • Thursday – start with 5x2k R90 7min 50 (3.55 to 4.00 per k)
  • Friday – Rest
  • Saturday – longest run – ‘time on feet’ up to 1Hr 30min
  • Sunday – easy day of 1 hr running

Edit: Now I’ve changed the 30 min runs on Wednesday and Sunday to 1 hr runs instead.