Another strong week with 120pts the target. That’s a good level to be working at. The key to the hill session is picking a gradient which isn’t too challenging and prevents you running with good form. And don’t worry about pace, just lasting the 2 mins up a hill is enough work. Any problems let me know, but right now at this time of the calendar it’s about “showing up” and ticking off the sessions. Our results in March/April are determined quite a lot by this base phase.
Was p*ssed off at start of week as knee was playing up. Really wanted to try hit 100%. But think I salvaged it as well as in could of done by the end of weekend. Parkrun and getting the Hill workout done are pleasing.
It’s tough when things go against you, but you’ve knuckled down and finished strongly. Sometimes it’s a little annoying not to hit the targets but this could easily have been a 10 or 20% week had you let it get you down, but you didn’t, so that’s great. It’s often how we do in our bad weeks that can make a big difference. So excellent work Andy.
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
parkrun is the best!!! Every Saturday at 9am. A great opportunity to push our effort levels and run alongside other people. Make sure you get there nice and early for your WU & Strides. I normally aim for 8:15 to give myself plenty of time.
90 Mins @ Easy Pace (RPE: 3)
Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.
Big session this! But ideal if you have a hilly race coming up. Focus on good form and don’t go off too hard in rep 1, let the hill make it tough. Good luck! You got this. Run tall & proud.
