24 weeks to Gold Coast - week 1 of 6 base building

I am currently getting together a training plan for the next 6 months and trying to organise a race schedule to suit but at this stage I am planning on running all of Striders 10k race series and as many Super series events as possible including, Striders internal x-country and SMH half as a goal race. Would like to fit in some x-c as well.

The next six weeks are all about getting in a solid base of running before I start the program proper.

Back to this weeks training.

Monday (7pm) - 10.25k loop in 43.21 mins (4.13 pace)

Tuesday (7pm) - 4.5k w/u to CR5 marker in just under 20 mins. 2 x 3k rep in 11.15 (3.45,3.45,3.45) then 11.01 (3.49, 3.46, 3.26) with 3 min rest between. Extended c/d jog home of 5.5k.

Wednesday (6.30pm) - 3.5k w/u. Boxing class at Glebe pcyc. 75 mins of punishment including running, skipping, bag work, combinations, medicine ball work, core stability & stretching. 6.5k long jog home.

Thursday (6.30pm) - 18k medium long in 78.25. (4.22 pace)

Friday - rest

Saturday (6am) - 14k steady run with Nick from Sth Coogee to Nth Bondi and return with a nice 2.30 negative split. A tough little run with plenty of hills and stairs and crowd dodging. Legs went lactic a few times after the stair climbs. Went for a swim after and the water was very cold but the legs loved it.

Sunday (7.15am) - Already warmish when I left home with a forecast of 38 degrees later in the day. Met up with Munch and Ibby at Le Montage and cruised around the Bay. Lots of Striders out today with the STaR at Drummoyne. Ran 22k in 1.44 (4.42 pace) keeping it nice and easy. Hot Northwest wind was picking up as I ran the last few k's home. Glad to finish by 9 am. As I type this at 12pm it is 38 degrees outside - what a stinker.

Total for the week a solid 90k with 1 rest day.

Parrot predictor = 3h 01