Sorry. Efforts are back. My advice would be pick one of the others in the group and just run with them. That makes it much easier. I can recommend someone on the night if a little unsure. But there are normally a few suitable candidates and as it’s your first one back we can keep it steady. We don’t want to be pushing too hard too soon. A solid week though with 100pts up for grabs.
Well this week didn’t go to plan. 2 bad weeks on the bounce, not my finest hour. I’m starting to feel better now. Bring on this week
Follow the instructions of the class leader.
Just always listen to the body and don’t push too hard on exercises that are causing discomfort.
2km WU @ Easy Pace (RPE: 3)
1km @ 5k Pace (RPE: 8)
2 minutes recovery
x5
2km CD @ Easy Pace (RPE: 3)
Classic session. Super simple. The end result being you have a better understanding of your current time for a 5K. Work hard and ideally finish each rep a few seconds quicker than your current 5k pace.
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 @ 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.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
110 Mins @ Easy Pace (RPE: 3)
Keep it easy but also focus on good form. If you can increase your cadence without raising your heart rate, then give it a go.
