Will this keep me fit until I start basebuilding & prepping for racing later in the year? Right now, I have no races on the horizon. I am looking to run fast road and XC races (5k-10k) beginning in April through , and 800-5k on the track thereafter.
I am trying to get into some shorter distances than I have ran in the past, as well as gain some strength, power, and top end speed. I essentially will run all these sessions very moderately at first, and then ramp up volume and/or intensity later on. I will also replace the walking with aerobic running when I pick back up in March. All lifts will be heavy weight, low rep (probably 3X3)
February Plan
Monday Long Brisk Walk or Hike
Tuesday 16X100m w/ 60s; Compound Lifts and/or Plyos
Wednesday Long Brisk Walk or Hike
Thursday 4X400m w/ 3 minutes; Isolation Lifts
Friday Long Brisk Walk or Hike
Saturday 16X100m w/ 60s; Compound Lifts and/or Plyos
Sunday 2k Tempo; Isolation Lifts