Which weekend are you parkrun H2H with Klare? She’s mentioned it a few times, but I’ve not got it in the plan yet. But this is just a solid week, we are kind of just maintaining things right now before we really jump into the big marathon stuff in the start of the year. So we just need to be patient. Increase the training too soon and you won’t reach London without picking up a niggle. But keep up the great work.
Week went good. Gutted not to have PT session find it much easier than doing my own thing.
Was gutted not to PB at parkrun struggled from the start aching legs which I never get. Dont get it I ran 23minutes 2 weeks ago after 10miles and felt good. 22 minutes this week was awful. I know it was windy! But was just horrible!
Need to get back to where I was 6 months ago feel like I’ve lost it a little lately. But not sure how to get back there! I know many would love to run the pace I do and I do feel grateful but just stuck lately if that makes sense?!
Another really strong week. I personally feel that parkrun time was better than have given yourself credit for. In my opinion those conditions were worth around 30 seconds. Take 30 seconds off and you are close to your 5K PB and you have a parkrun PB. Not to mention your 5k PB came in the handicap race where having people to chase down really helps. I think Saturdays time actually suggests you are still really close to your best. It’s also important to know we don’t need to be at our best all the time. We really want to peak at the key parts of the year when the races come around, that being March and April. So it means we can take a bit of pressure off ourselves in these months in between. We still train hard but the race times are not as important as conditions will generally be tougher. If you genuinely feel like you have lost fitness we can look at the plan. But I’m happy you’re on track to make further improvements next year.
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.
10 Mins WU @ Easy Pace (RPE: 3)
3 Mins @ 5k Pace (RPE:8)
90 Seconds Recovery
x 8
10 Mins CD @ Easy Pace (RPE: 3)
A really good session and chance to see if you can push the pace and hit 5k pace or a little under. This will test both your speed and endurance. The challenge is made tougher by slightly shorter recoveries.
Trust your PT.
Always explain to your PT what else you are doing this week so they can adjust the session accordingly.
60 Mins @ Easy Pace RPE: 3
8 x 100m Strides RPE: 8 (60s)
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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.
