A bit of a lighter week with no long run. But two good speed sessions and if the weather is kind another opportunity to go for a sub 30 at parkrun. Keep up the great work Lou 😁🍊
A bit of a mixed week last week due to random commitments but I managed ASPT, efforts and a Sunday long run which is all respectable. Please can I swap Santa dash for a Sunday long run on 7th? It’s ASPT Christmas meal and the others tell me I won’t have enough time to do the dash and the meal!!
Yes still a really good week. All 3 of those sessions are great. No worries about Sunday. I can swap that around. Busy time of year 🤯 Great work Lou. Keep it up.
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
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!
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
60 Mins @ Bimble Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
60 Second Recoveries
I had to create a new session for you guys. Have fun. 60 mins easy is perfect in terms of training load. Don’t forget those strides as well (if highlighted)
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 metre Strides (RPE: 8)
parkrun @ 5km Pace (RPE: 8)
10 Mins CD @ Easy Pace (RPE: 3)
Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.
120 Mins @ Easy Pace (RPE: 3)
Long runs are key. Fuel and hydrate well & join a group if you can.
