I’ve moved the big session from Tuesday to Wednesday as a bit worried doing that and circuits on the day would be too much. But that alongside XC are the key runs and if you work hard on those days there are still some good gains to be made here despite the low mileage. Any issues let me know. Keep up the great work Dan.
Another solid week of training with ups and downs.
Tuesday easy run with strides and S&C all good.
Wednesday was a good track session in the bank.
Thursday dark easy run with friends. (10 mins short)
Saturday XC was a hard effort. Wicksteed Park is not flat and you really had to work hard up the hills. Felt good going into the race after a good week so far and was expecting a little more. The effort was there but the pace wasn’t. As discussed, I’m going to prioritize a good WU next time to see if that makes a difference as felt very lethargic early on in the raise.
Sunday was a busy day but got my run done just before we went to see Poppy in the remembrance parade through the village with her Rainbow friends.
Little idea for your website:
I like the training readiness and was thinking at a certain % it is different colours. Like if your below a certain number its orange and if its even lower than a certain number could be red. (hopefully that makes sense)
97% of the training done. Which is really good stuff. The actual target adjusted slightly (140 it should read). A good piece of advice I remember is “the shorter the race, the longer the warm up) and I know from experience now, the older I’ve got, the longer I need to be properly warmed up. We have one fella in our club who’s in his 60s (really strong runner) that will do a 5k warm up before a 5k race. I think that’s a bit of an overkill but 2 miles perhaps isn’t out of the question for an event like XC. Thanks for the feedback, keep it coming. I actually tried to implement that idea the other day. Sadly the site is solely self created and I’ve taught myself from scratch using pretty basic software (word press and elementor), so there will always be limitations and things that don’t quite work as I would hope. I have considered investing in an app, but I did that with my previous business and it was the beginning of the end as I lost control of any changes and had to keep investing. But, yes, please if there is any thing you feel could work better let me know and I’ll try and adjust it.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
45 Mins @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
60 Second Recoveries
The only real mistake you can make here is going too fast. Try and pick a flat route as well. Finish off with the strides. Total time needed is 60 mins.
2km WU @ Easy Pace (RPE: 3)
5 x 1km @ 10K Pace (RPE: 7)
120s recovery
10 x 400 @ 5k Pace (RPE: 8)
60s recovery
2km CD @ Easy Pace (RPE: 3)
I love this session. One of my favourites. Important to keep those first 1km reps at 10k pace, otherwise you’re going to struggle to pick up the pace on the 400s. Make sure you take a day off to recover from this one, or at least run easy the following day.
60 Mins @ Easy Pace (RPE: 3)
Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.
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 @ Easy Pace (RPE: 3)
XC Event @ Varied Pace (RPE: 8)
10 Mins @ Easy Pace (RPE: 3)
XC is hard, but that also means it can be great for improving your fitness if you work at the right intensity.
