"Never bother to plan a rest week into your training schedule, they often arise with no notice and little choice".
These words have not been quoted from an experienced pro coach but are from a chap trying to balance work, family, running and sleep into every 24 hours that the earth spins. I have learned just to let the rest weeks happen, and this last week, (or the latter part of it), is a good example of that.
As intended, I did reduce the weight I was lifting, (see previous blog on simple S&C programming), and introduce some plyometric training, (more of which next week), but some personal business requiring Thursday and Friday off work and a weekend away from home on a training course was enough to disturb the (vital) routine and write off half of the week:
Monday: AM - S&C; PM - 40' easy
Tuesday: AM - 6 x 1000m (circa 3'30'', but last two reps 3'28'' and 3'25''); PM - 30' easy
Wednesday: AM - S&C; PM - 53' easy
Thursday: 30' easy
Friday: REST
Saturday: 10' easy 1 x 18' Kenyan Hills 10' easy
Sunday: REST
S&C, including Plyometrics, (Monday):
Ankle Hops 3 x 8
Depth Drop 2 x 8
Straight Leg Dead lift 3 x 5 (60kg) combined with Drop Jumps 3 x 8
Front Squat 3 x 5 (60kg) combined with Box Jumps 4 x 5
Low hurdle hops 3 x 8
Press Up (with resistance band) 3 x 8
Bent Over Row (45kg) 3 x 5
S&C, (Wednesday):
Front Squat 3 x 5 (60kg)
Single SL Dead Lift 3 x 5 (60kg)
Bent Over Row 3 x 5 (45kg)
Press Up (with resistance band) 3 x5
Candlestick 2 x 3
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