Very much the routine we are looking to hit. If doing efforts with your club, that’s fine. If need be we can always do a little extra on Thursday if the session is lighter than we’d like. But this a really good routine as pretty much everything you do now will be with other runners, which is brilliant. Hopefully where I can then really help is with the feedback and get you believing in yourself and understanding that you are a strong runner. After all, the average 5k time for women is 38 minutes. So you’re already ahead of that and I have a sneaky feeling that in the future you’re going to be 10 mins ahead of that average!!
Overall I think the week went pretty well. Nice to round it off with a speedier parkrun.
96% done. I think anytime we are over that 95% you’re going to be making gains. So lots of positives this week and the fast parkrun is definitely a great sign. Excellent work Sarah.
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
2km WU @ Easy Pace (RPE: 3)
200 Metres @ Target Times (RPE: 9)
60 Sec Recovery
x 16
2km CD @ Easy Pace (RPE: 3)
A real opportunity to work on both speed and good running economy. Train faster to race faster. Love 200s. Go get ’em!
The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
parkrun is the best!!! Every Saturday at 9am. A great opportunity to push our effort levels and run alongside other people. Make sure you get there nice and early for your WU & Strides. I normally aim for 8:15 to give myself plenty of time.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
