How’s it going? Hoping to have heard from you before you see this. I get upset at the thought it’s not going well, so really hope you are ok? I’ve tweaked this week slightly to make up for a few of the missed sessions. Any problems though let me know. Keep going Andy. You’ve achieved a lot already since we teamed up and I’m confident there can be a lot more to follow if you stick with it 💪
Missed the 90min run. But got everything else done. So improved on previous week I think. Felt quite tired and sore but probably because training load increasing. Better overall though. Want to try and hit 100%next week.
I like the Mikel Arteta analogy! Very true, and i think they’ll win it this year! And I don’t mind this even as a Newcastle fan!
I think even if we have a tough week, try and get that % as high as possible. I really like this concept I’ve included and hopefully you guys do find it motivated. At this time of year, sessions are missed, it’s inevitable and we don’t need to beat ourselves up. Every new week is a fresh opportunity so keep up the hard work Andy.
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.
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)
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.
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.
