Strangely having one day off made it harder to get out of bed this morning. However haul ass I did and spent another enjoyable hour of crunches, reverse crunches.press ups, planks, bicep curls, lat raises and various other weight-type things.
I’ve got tomorrow off to finish* an essay but I’m planning to fit in a run first thing.
I’ve also just been told that there was a six week tough guy by three-time winner Vito Graffagnino. It’s not available online but some very kind soul has transcribed it.
So this is what we need to be doing as of 15th June.
Week 1
Mon Core Stability for 20 minutes
Tues Off Road running at level 4 for 30-60 minutes
Wed Indoor bike intervals: 1km at level 4 followed by 1km at level 8. Do this three times
Thurs Upper-body training for 30 minutes
Fri Rest
Sat Hill intervals in the threadmill. Run on an incline at level 8 for 750m, then at level 2 for 750m. Do this four times.
Sun Swim at level 4 for 30 minutes
Week 2
Mon Lower-body training for 30 minutes
Tues Off Road hill run at level 6 for 30-60 minutes
Wed Cycle at level 4 for 40 minutes
Thurs Core Stability for 20 minutes
Fri Rest
Sat Hill intervals in the threadmill. Run on an incline at level 8 for 750m, then at level 2 for 750m. Do this four times.
Sun Off Road run at level 6 for 60 minutes
Week 3
Mon Upper-body training for 30 minutes
Tues Off-road run including hills at level 7 for 60 minutes
Wed Indoor bike intervals: 1km at level 4 followed by 1km at level 8. Do this four times
Thurs Rest
Fri Gym Circuit training. Alternate between upper and lower-body moves and use high reps.
Sat Swim (front crawl) at level 5 for 20 minutes. Run at level 6 for 40 minutes.Rest and have a light meal between these sessions.
Sun Hill intervals in the threadmill. Run on an incline at level 8 for 750m, then at level 2 for 750m. Do this five times.
Week 4
Mon
Tues Indoor bike intervals: 1km at level 4 followed by 1km at level 8. Do this five times. Core stability for 20 minutes.
Wed Run at level 6 for 40 minutes.
Thurs Recovery rowing machine at level 4 for 25 minutes
Fri Off road running at level 7 for 60-90 minutes. If possible choose a woodland route with rocky paths.
Sat Rest
Sun Off road hill reps: run up a hill, then jog back down to recover before running up again. Do this 10 times.
Week 5
Mon Upper-body training for 30 minutes
Tues Off road run including hills at level 6 for 60 minutes
Wed Indoor bike intervals: 1km at level 4 followed by 1km at level 8. Do this five times.
Thurs Swim front crawl at level 5 for 20 minutes
Fri Rest
Sat Hill intervals on the threadmill. Run on an incline at level 8 for 750m, then at level 2 for 750m. Do this six times.
Sun Off road run including hills at level 7 for 75 minutes. If possible choose a woodland route with rocky paths.
Week 6
Mon Rest
Tues Hill intervals on the threadmill. Run on an incline at level 8 for 750m, then at level 2 for 750m. Do this six times.
Wed Rest
Thurs Cycle at level 4 for 45 minutes
Fri Core Stability for 20 minutes
Sat Off Road run at level 4 for 20 minutes
Sun Race Day
Effort Level
1-3 Easy to a gentle pace
4-5 Able to have a conversation
6-7 Getting out of breath
8-9 Can’t talk, uncomfortable
10 Flat-out sprint
Upper-body training – For the strength to pull yourself out of muddy holes, do pull-ups, dips and press-ups
Lower-body training – Get hill-running leg strength with squats, calf raises, lunges and dead-lifts
Core stability – Do lower back extensions, planks and crunches
*Well start and complete if I’m totally honest. Anyone with any strong views of community cohesion, anomie and deviance, please drop me a comment – all help desperately needed
