I’ve tweaked it slightly to give you more rest. We’ve actually got a week off next week, but we can discuss that post Saturday and get some easy runs scheduled in, rather than complete rest, but it will be a good opportunity to get some extra recovery before we dive into the next stage of this training block. As for Sunday, you’re running really well, give it your best shot and don’t put too much pressure on yourself in terms of timings. Let’s be honest, if we were going to pick a race to run a fast half marathon, this would be right near the bottom of potential options.
| Barbell Squat | 2 x 8 (50kg) |
| Single Leg Squats | 2 x 15 (20kg) |
| V Snaps | 2 x 25 |
| Single Leg Calf Raises | 2 x 12 (25kg) |
| Flutter Kicks | 2 x 60s |
| Kettlebell Hip March | 2 x 12 (8kg) |
| Tib Raises | 2 x 35 |
| Bent Knee Calf Raises | 2 x 15 (25kg) |
| Russian Twist | 2 x 25 (14kg) |
| Press Up | 2 x 25 |
| DeadLift | 2 x 8 (50kg) |
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)
5km @ Half Marathon Pace (RPE: 6)
3 minutes recovery
5 x 200 metres @ Target Time (RPE: 9)
60 second recoveries
2km CD @ Easy Pace (RPE: 3)
A really good session to do the week of a half marathon. A chance to practice race pace at a lower volume and get some speed in the legs.
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.
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: 2)
13.1 Miles @ HM Pace (RPE: 5-8)
Stick to your goal pace early on and it should feel easy. Dig deep in those final 5km to achieve your goal.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
