Journey to Amsterdam – Week Seven

Week Breakdown Nutrition Breakdown Other Considerations Comments
10th August


Rest or Cross Training
  • base rate of 1500kcals
  •   Think about how you feel.·  Weigh in
  • Make sure you’re getting enough water
 calories 1,647


TUES  Lactate Threshold 10M w 5M @HMP
  • +200kcals before run as carbohydrate snack
  • Keep fluids up
Need to keep stretching

calories 1,634

10.65M ave pace 9:34 – no MP pace

WED Recovery 4M
  • base rate
  •  Report how you feel.
  • Stretching
 calories 1,623

4.25M ave pace 9:41in/mile

THURS  Medium Long Run 11M
  • +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
 calories 4,302 – Pizza Hut for tea

11M ave pace of 10.09min/mile

FRI Rest or cross training
  • no change
· Maintain micro nutrient intake on rest days  calories 1,496


SAT  General aerobic 7M w 8 x 100m strides
  • +500kcals
·  Stretch calories 1,916

7.38M ave pace 9:13min/mile, parkrun in the middle

SUN  Long Run 18M
  • +300 kcals
  • Keep drinking water and fluids
  • Try to retain the nutrient balance
  • Anti-Spasms
  • Stretch
  • Self-massage
 calories 2,560

18:05M ave pace 10:01min/Mile


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