Bit of a brutal long run, sorry. We could break that up if you prefer? But a solid week with the speed session and easy run complimented with 2 strength sessions. Let’s make this another strong week. Pts = Progress.
Pleased to have completed another half, was tougher than expected. Probably wouldn’t do that one again due to the laps.
Training on target and delivered PB / decent improvements so I’d say it was course. Plan looks good for next week.
A really good week, especially to finish with your 2nd fastest half marathon. I think that was a good switch up. Much better than running that on your own and at a slower pace. It’s not a race I’ve done myself or really ever been tempted to do in truth, but a good use for training purposes. Well done Rebecca. Part of the 100% club for week 1 (will be revealed soon).
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
10 Mins WU @ Easy Pace RPE: 3
20 x 60 Seconds @ Fast Pace RPE: 9
(60 Second Recoveries)
10 Mins CD @ Easy Pace RPE: 3
Don’t go off too fast as 20 reps is a lot. You should feel like you’re working at a very high effort level towards the last 15 seconds of each rep. Go get ’em!
| Exercise Bike | 15 Mins |
| Skipping | 4 x 15s |
| Plank With Leg Raise | 2 x 60s |
| Squats | 2 x 15 (12) |
| Dumbbell Swings | 2 x 15 (12) |
| Dead Bugs | 2 x 15 (10) |
| Split Squat | 2 x 12 (8) |
| Bicep Curls | 2 x 12 (8) |
| Reverse Lunge & Rotation | 2 x 10 (4kg) |
| Tricep Dips Dumbbells | 2 x 12 (10) |
| Box Step Up | 2 x 14 (12) |
| Farmers Walk | 2 x 80s (12) |
| Exercise Bike | 15 Mins |
| Skipping | 4 x 15s |
| Glute Bridge Weighted | 2 x 12 (10kg) |
| Split Squat | 2 x 12 (8) |
| Russian Twist | 2 x 15 (10) |
| Calf Raises | 2 x 14 (12) |
| Bent Over Row | 2 x 10 (12) |
| Squats | 2 x 15 (12) |
| Dumbbell Swings | 2 x 20 (12) |
| Wall Sits | 2 x 60s (6) |
| Shoulder Press | 2 x 8 (12) |
| Flutter Kicks | 2 x 45s |
10 Mins WU @ Easy Pace RPE: 2
8 x 100 Metre Strides RPE: 8
13.1 Miles @ HM Pace RPE: 6
10 Mins CD @ Easy Pace RPE: 3
If the weather is good then this out and back loop provides an excellent opportunity to run a fast time. Let’s just hope that wind behaves itself.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
