262IQ Coaching
Personalise paces
Enter a 5K goal time and the pace guides update in both mile and kilometre pace.
Pace guides are anchored from 5K goal pace. Easy, recovery and steady work should stay controlled; hard rep days still need good judgement.
Week 1 audio guide
This is the weekly guide slot for Week 1. Keep or replace the file URL if your hosted audio uses a different naming pattern.
Motivational clip
“The will to win is important, but the will to prepare is vital.” - Joe Paterno
Week 1 breakdown
A quick look at every day before going into the full training detail.
Easy Aerobic
Pre training daily journal pre run body & activation easy run easy effort zone 1 Aim for 4-6 miles, but if you're n...
Hills + Activation
Activation routine & some drills prior to hills (watch video on hills & how to execute) 3 miles run zone 1 - 4 * 10...
Quality Reps
Pre run activation Warm up 10-15 minutes easy run (zone 1-3) - warm up drills & strides (see warm up video - for wa...
Recovery / Cross Train
Stretching and mobility only rest or 45-60 minutes cross training option Spin bike, elliptical, aqua jogging, swimm...
VO2 Session
Activation routine 5 mins before training VO2 - intro Grass reps - 2-3k easy warm up - 8 * 60 seconds, with 75 secs...
Recovery / Cross Train
Activation routine 5 mins before training rest or 45-50 minutes running
Quality Reps
Activation routine before training Option A - new comers to running simply aim for a longer run, that means if you...
Today’s workout
Monday · Week 1
Pre training daily journal pre run body & activation easy run
easy effort zone 1
Aim for 4-6 miles, but if you're new to running, you might have to build up to this, and walk / run etc..
ie - it's super important you either build to good volume, or maintain your current volume etc..
Today’s workout
Tuesday · Week 1
Activation routine & some drills prior to hills (watch video on hills &
how to
execute)
3 miles run zone 1 - 4 * 100m hills @ 90% effort with walk back rest - 3 miles run
zone 1 - (these hills activate muscles, and prime them for session tomorrow)
(watch video on easy run)
Today’s workout
Wednesday · Week 1
Pre run activation Warm up 10-15 minutes easy run (zone 1-3) - warm up drills &
strides (see
warm up video - for warm up protocol)
6 * 1km @ half marathon effort (zone 3) - (be very sensible with this) - 90 secs jog recovery
Warm down 10-15 easy run - (watch warm down video & do your lactate strides)
Today’s workout
Thursday · Week 1
Stretching and mobility only
rest or 45-60 minutes cross training option
Spin bike, elliptical, aqua jogging, swimming or rowing etc..
easy aerobic work zone 1.
Today’s workout
Friday · Week 1
Activation routine 5 mins before training
VO2 - intro
Grass reps - 2-3k easy warm up - 8 * 60 seconds, with 75 secs rest @ 5k effort - 2-3km Easy warm down
Today’s workout
Saturday · Week 1
Activation routine 5 mins before training
rest or 45-50 minutes running
Today’s workout
Sunday · Week 1
Activation routine before training
Option A - new comers to running simply aim for a longer run, that means if you normally run 4-5 miles, then perhaps 7 etc..
option B - Long run with reps at zone 2 low end of Threshold, 3km easy - do some drills and stretches, then you will do 3 * 2km @ zone 2, w 1k easy jog zone 1 rest, 2km easy finish.