Practice your breathing timing technique 3:2 (3 foot strikes to breathe in - 2 foot strides to breathe out) or 4:3 or 3:4.

If you've ever had a stitch while running, this is one way you can stop it happening or help get rid of it.

You can use this breathing technique to help you focus and stay present during your long runs and racing.

Focus on low impact through the feet - what do you need to do to be light and quiet. Use a treadmill for enhanced feedback of ground impact. Be a Ninja!

Rest day. Do some light stretching and use your foam roller to help keep your muscles relaxed.

https://youtu.be/dyPXWuiyY3k

See the attached video for a few examples of techniques you can use to do some self massage with a foam roller.

Steady park run, you don't want to try and go for a personal best every week. Just consistent training and as your fitness improves your times will gradually come down.

Drills & Skills
Warm Up (10 mins)
Over roughly 40m do the following repeats:
1) Arms circling fwd and bkd.-1st walking 2nd jogging https://www.youtube.com/watch?v=-umvB6q-tk0
2) Arms X front – clap behind.- 1st walking – 2nd jogging
3) Look behind – keep hips forward, rotate at the thoracic spine/shoulders- alternating left and right hand sides.- 1st walking – 2nd jogging
4) Carioca – sometimes called a Grapevine .Side on to direction and one foot ( rt ) crosses over in front of supporting leg,( lft ) then supports, next step by the (rt ) foot goes behind the left support leg. So its one in front – one behind. Change the leading side next repeat.
https://www.youtube.com/watch?v=xhGsLFBENYE
5) Running backwards.
6) Side stepping cross overs.- change sides when you want to / or repeat with other leg leading
https://www.youtube.com/watch?v=BdR45HFxUJE
All the recoveries are walking back the 40 metres to the start.
Main set
Skill Drills. Over 20 – 30 metres
Recoveries are walk backs
Medium high knees. https://www.youtube.com/watch?v=dhUwdZZ4VSQ
Single leg butt kicks ( heel kicks butt ) ie. Left leg only, then right leg only. Work on your co-ordination.
Double leg butt kicks ( heels kicks butt 2 x )
https://www.youtube.com/watch?v=8x0Cm3yK-hc
Single high knee into single butt kicks (same side )
Accelerators 3 X 60mtr. @ 50%- 60% - 70% speed.
Walking medium lunges.
https://www.youtube.com/watch?v=i7-Zfncd5yI
Fast feet. Cover around 10 metres only jog the rest of the way
Accelerators. 3 X 60mtr. @ 60% - 70% - 80%
Plyometrics. – 2 foot jumps 3x 30 on the spot (30sec rest) –relaxed at ankle, knees and hips, light on toes – fast reaction off the ground (imagine it’s v.v.v.hot)
3x 30 forward and back (over a line)
3x 30 side to side
Cool down – light stretching / walk.

Spend 5mins this evening reflecting on the past week and setting yourself goals/targets for next week. This review is both for your training, and general life. Remember, we are about Health & Performance, so make sure you are reflecting on both aspects. 

Rate how hard you perceived this past week's training: 
1 (very easy) --- 10 (extremely tough)

Rate your external stress from the past week (eg. family life, personal, work, etc) 
1(very little) --- 10 (extremely stressful)


What went well this week -
What needs improvement -
What are your goals for next week -