Quite a nice week in the sense you’ll only be pushing super hard on the efforts. I’ve given Sarah the same session if she doesn’t join the group for her intervals, then you can at least go together. We do need to start getting some decent mileage in again and the reason you are doing the longer stuff and Sarah isn’t yet, is we want to maintain that extra endurance you build for Las Palmas, before it does disappear. Hope that makes sense? Any problems let me know. Keep up the great work Andy.
2km WU @ Easy Pace RPE: 3
200m @ Target Pace RPE: 9 (60s)
400m @ Target Pace RPE: 9 (90s)
800m @ Target Pace RPE: 9 (120s)
1600m @ Target Pace RPE: 9 (150s)
800m @ Target Pace RPE: 9 (120s)
400m @ Target Pace RPE: 9 (90s)
200m @ Target Pace RPE: 9 (60s)
2km CD @ Easy Pace RPE: 3
Try and hit those target times if you can. Work hard to make gains 💪
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
The only real mistake you can make here is going too fast. Try and pick a flat route as well. Finish off with the strides. Total time needed is 60 mins.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
“Easy means Easy! Not 5k pace, not 10k pace, not even marathon pace. Easy pace!! 😉”
Save those legs for the bigger sessions and enjoy running comfortably among the pack.
Thank you.
140 Mins @ Easy Pace (RPE: 3-6)
Keep the long runs at a low effort level. Obviously the longer the time wears on the harder the run will become. Make sure you hydrate and take fuel with you.
