Journey to Amsterdam – Week Six

Week Breakdown Nutrition Breakdown Other Considerations Comments
3rd AugustMON Rest or Cross Training

Recovery 5M

  • base rate of 1500kcals
  •   Think about how you feel.·  Weigh in
  • Make sure you’re getting enough water
 Recovery 4M ave speed 9.33min/mile

calories – 1,427

TUES  General aerobic 8M w 10 x 100m strides
  • +200kcals before run as carbohydrate snack
  • Keep fluids up
Need to keep stretching

Interval session including the track 8miles ave pace 9.23min/mile

calories 1,421

WED Recovery 5M

Rest or cross training

  • base rate
  •  Report how you feel.
  • Stretching
 Mr Charming’s birthday

recovery day at the Aqua Sana spa. Lovely!

calories approximately 3,500 – lunch and dinner out

THURS  General aerobic 8M
  • +400kcals
  • Spread additional over the whole day and look to keep GI low when taking on carbohydrates.
  • ·  Remember to be taking on micro nutrients where ever possible.·
  • Don’t let fluid intake drop
 7.26miles ave pace of 9:51min/mile

calories 2,176

FRI Rest or cross training
  • no change
· Maintain micro nutrient intake on rest days  calories 911
SAT  Recovery 4M

Medium Long Run 12M

  • no change
·  Stretch Steady run of 12miles at pace of 10:44min/mile

calories 1,455

SUN  Medium Long run 12M

Recovery Run 5M

  • +300 kcals
  • Keep drinking water and fluids
  • Try to retain the nutrient balance
  • Anti-Spasms
  • Stretch
  • Self-massage
 5.38M ave pace of 9:43min/mile

calories 1,871


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