A pretty big week of running with the 4 runs and a decent session Sunday. A chance to practice half marathon pace in shorter reps. Any problems let me know. And if the training still feels light we can look to add to the plan in a few weeks time.
Few tweaks to next week from today’s fail…
Will do today’s on Mon, then just swap tue and wed which should work OK. By end of this week should have picked all points back up 👍
Aside from today’s session, week felt fine, no other issues. Doubling up the easy with s&C worked well, especially time wise so may try that again, only if you think that works tho?
Maybe not this week with strides too, but will see how it feels.
I’ve put Monday’s points back to this week so we get that consistency. It looks better right? 🙄 But really well done for getting out there on Monday in those conditions, so much respect. Made for a good comedy photo. To be honest combining S&C and an easy run is fine. My plan gets very congested like that trying to fit everything in. The only advice I’d give is try to keep them apart if you can, one in the morning, one in the afternoon. I’ve had problems going straight into a run after an S&C session in the past.
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)
4 Mins @ 5K Pace (RPE: 8)
120 Seconds Recovery
3 Mins @ 5k Pace (RPE: 8)
90 Seconds Recovery
2 Mins @ 3K Pace (RPE: 8)
90 Seconds Recovery
1 Min @ <3k Pace (RPE: 9)
60 Seconds Recovery
30 Seconds @ All In Pace (RPE: 9)
60 Seconds Recovery
x 2
10 Mins CD @ Easy Pace (RPE: 3)
Total of 21 mins of efforts!! A good opportunity to work on a variety of paces across varied reps. The shorter the rep, the quicker you go.
40 Mins @ Easy Pace (RPE: 3)
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.
| Single Leg Calf Raises | 3×8 |
| Tricep Dips Dumbbells | 3 x 10 (6kg) |
| Single Leg Squats | 3 x 10 |
| Bicep Curls | 3 x 10 (12kg) |
| Forward Lunge and Rotation | 3 x 10 (6kg) |
| Shoulder Press | 3 x 10 (10kg) |
| Single Leg Glute Bridge | 3 x 10 |
| Bent Over Row | 3 x 10 (12kg) |
| Back Extensions | 3 x 8 |
| DeadLift | 3 x 10 (20kg) |
| Squat Jumps | 1 x 5,6,7 (12kg) |
| Plank | 3 x 60s |
| Press Up | 3 x 10 |
You’ve well educated in this area so more than happy if you want to mix it up.
50 Mins @ Easy Pace (RPE: 3)
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
2km WU @ Easy Pace (RPE: 3)
3km @ HM Pace (RPE: 6)
1km @ Easy Pace (RPE: 3)
x 4
2km CD @ Easy Pace (RPE: 3)
Go smash this one!!! A chance to get comfortable running at your target half marathon pace. Try not to go too fast in the early reps when it feels fairly easy.
