No real long run this week so it looks pretty rammed to hit those target pts which are lighter than the average. Quite a few nice easy runs in there where you can just chill and tick off the miles. Any issues with the S&C let me know, definitely lots of potential to mix that up if there are any exercises you don’t like.
A good week, but not quite all training completed, having missed a few of the S&C exercises, 5 mins of the speed session and a 30 mins easy. However, given what I had to deal with on Friday, missing a little bit of training is no biggie. I feel like I’ve had a massive weight lifted from my shoulders, which is only going to have a positive affect on all aspects of my life, including running. Happy with where I’m at
85% of training given what you had to deal with this week is a bloody good effort. I too feel like this is a good switch up and the focus now going back to the longer distances will hopefully get your doing what you love the most. Let’s do this, and fuck the haters.
90 Mins @ Easy Pace (RPE: 3)
Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.
10 Mins WU @ Easy Pace (RPE: 3)
40 Mins @ HM-Marathon Effort (RPE: 6)
10 Mins @ Easy Pace (RPE: 3)
Find a hilly route and push the pace a little. The uphills will naturally make the RPE increase. Try to attack the downhills as well, then ease off a touch on the flat. This is a session though so effort should be quite high during the 40 mins on.
| Lat Pull down | 3 x 12 (35kg) |
| Squats | 3 x 13 (50kg) |
| Chest Press | 3 x 12 (35kg) |
| Hip Thrusts | 3 x 12 (50kg) |
| DeadLift | 3 x 12 (50kg) |
| Leg Curl | 3 x 12 (35kg) |
| Ab Crunch | 3 x 12 (53kg) |
| Bent Knee Calf Raises | 3 x 12 (40kg) |
| Plank | 3 x 90s |
| Wall Sits | 3 x 120s |
| Calf Raises | 3 x 10 (8kg) |
| Russian Twist | 3 x 10 |
Crammed a bit more into 1 session here but now you’ve got a lot of good stuff in there. Hopefully it’s ok?
30 Mins @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
60 Second Recoveries
Sometimes a 30 minute shake out can help recovery or just give you some much needed head space. Keep it easy. Strides are crucial here.
60 Mins @ Easy Pace (RPE: 2-5)
60 mins on the flat is quite different to 60 mins on the hills. So it’s important to differentiate between the two and if you do a hilly easy run, to account for that extra training load and how it might impact the rest of your week.
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
8 x 100 Metres Strides RPE: 9
5K @ 5K Pace RPE: 8
10 Mins CD @ Easy Pace RPE: 3
Always a great race and seems to create a different atmosphere to parkrun despite being on the same route. Feels more like a race and I’m always amazed at the impressive times that are produced in these Hastings Runners races.
