Hi Everyone,

Its the last week of the month and this marks 4 weeks of training for windsor.

I wanted to quickly explain some of the training patterns you have seen over the weeks. I work at the local hospital and as such Coach Blair sets the training around the availability I send him. We are conscious that my life is not the same as yours so we wanted to let you now its ok to tap days around to help fit into you life.

Lets take a look at the sessions that Blair has for us this week.

Monday

Rest Day

Use today as a day to prepare for the sessions this week. Get your bike and turbo trainer set up. Get your running kit together and charge your sports watch so you can record your sessions and share them on Strava.

Tuesday

60 Min steady

 

Today I would like you to spend 60 minuets on the bike and we are looking to keep a steady ride in Zone 1 & Zone 2, this means no efforts on this ride, try to keep a nice cadence of around 90 rpm, concentrate on pedalling smoothly. This ride should be nice and easy for you and a great introduction to get some time in the saddle.

Wednesday

40 Min Zone 2 Run

Today we are going to try to run for 40 minutes at an easy intensity = conversational pace. I want you to focus on your running form / posture: Maintain good posture, Upper body should be relaxed. Include 10 minutes stretching of your lower body muscles after run.

Thursday

Rest Day

Use today as a day to prepare for the rest of the sessions this week. Get your bike and turbo trainer set up. Get your running kit together and charge your sports watch so you can record your sessions and share them on Strava.

Friday

 

50 Min Tempo Run

Today we are going to try to run for 10 minutes at an easy intensity = conversational pace. Then run for 30 mins at a hard pace 7/8 out of 10 in effort, finish with 10 mins gentle running and Include 10 minutes stretching of your lower body muscles after run.

Saturday

 

60 Minuit Zone 2 with 15 Minuit Zone3

Start the ride for 25 minuits in Z1 & Z2 to make sure you’re fully warmed up.  We are then going to do 1 x 15 minute effort in Z3. Try to keep the cadence between 90 and 100 rpm during the effort. Finally Warm down for 20 minuits in Z1 & Z2.

Sunday

Rest Day

Use today as a day to rest and relax, you have done a great weeks training so enjoy yourself and get set for next week.

Roundup

I hope you are enjoying your training so far, don’t forget to come back to this post and let me know how you have found week 4 and come back next week to see our next training block has in store and to get some top tips from a special pro athlete!

Enjoy your week,

Jo x

Leave a Reply

Pin It