Run.
4 week build:
W1-2: 3 x ~30-40min runs. Aerobic.
W3-4: 3 x ~30-40min runs. Aerobic. 1 x VO2 effort (3-5k pace) – ie: 10 x 1min hard / 1min recovery.
W5 onwards:
3 x ~30-60min runs. Aerobic. 1 x VO2 effort (3-5k pace). 1 x Threshold effort (what you could hold for 60mins) – i.e.: 5 x 1k with 90s recovery.
Corrective & Strength.
Aim for 3x/week:
Bulg. split squat 3×8 / 60s rest
Romanian deadlift 3×8 / 60s rest
Copenhagen 3x20s efforts / 30s rest
(These 👇 can be completed more frequently)
Side crab walk – 2 x 20s ea
Marching – 2 x 20s ea
Penguin march – 2 x 20s ea (Build this)
Move Well. Be Strong.