130pts the target this week which is an excellent level to be training at. Another shorter rep session, albeit the hills will restrict the pace but it’s a good session that, keep the recoveries to 60 seconds to get the full benefit. You’re smashing it Lou, keep up the hard work and those improvements will continue to follow.
A really good way to get your S&C in. A full body workout with barbells will really aid your running and reduce the risk of injury.
30 Mins Swimming @ Easy Pace (RPE: 3)
Enjoy. Swimming is a great alternative to running and probably the best form of cross training.
40 Mins @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
60 Second Recoveries
Keep the 40 mins easy and don’t forget those strides. Without them you won’t improve and will fall short of your weekly targets.
10 Mins WU @ Easy Pace (RPE: 3)
1 x 30 Second Hill Rep (RPE: 9)
60 Seconds Downhill @ Easy Pace (RPE: 4)
x 20
10 Mins CD @ Easy Pace (RPE: 3)
Great session as hill reps force you to run with good form, lifting the knees higher and really driving the elbows back. Work hard for the 30 seconds uphill, recovery back down for 60 seconds.
30 Mins Swimming @ Easy Pace (RPE: 3)
Enjoy. Swimming is a great alternative to running and probably the best form of cross training.
A really good way to get your S&C in. A full body workout with barbells will really aid your running and reduce the risk of injury.
30 Mins Elliptical (RPE: 6-7)
A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.
130 Mins @ Easy Pace (RPE: 3-5)
Pushing beyond that 2 hour barrier is a good mental win. Important to be fuelling and staying hydrated on these runs.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
