Another good half marathon session in the plan for Sunday, the more we practice that pace the easier it will feel. Tuesday is a tough session but we don’t need to go any quicker than 5k pace which is comforting. I have tweak the training paces after the recent PB. One of the downsides of getting quicker 😂 Any problems let me know.
Good week, no issues
Love your consistency and possibly your best week yet. Training at 105% overall right now which is fantastic, most of the team are in the lows 90s overall. Keep up the great work Glenn.
Recoveries: 30-60s. If time is limited then do 2 exercises together and remove the recoveries.
*Each side (double the reps). So 2 x 30 second Side Planks = 4 in total (2 on each side).
*Recoveries: 2 Mins Between All Reps
Big session this so start off at 10k pace and then look to hit 5k pace for the last 4 reps. Always focus on running tall and staying relaxed.
| Squats | 45s x 2 |
| Calf Raises | 30s x 2 |
| Split Squat | 60s x 2 |
| Wall Sits | 60s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 30s x 2 |
15 minutes. Bish. Bash. Bosh. Add some weights once ready to progress with some of the exercises.
A good chance to get some miles in at goal pace. Adds some variety to your long run as well. If the route isn’t flat or conditions are challenging focus on RPE over pace. It’s not always essential to hit goal pace in these sessions. Obviously into a strong headwind you will be slower.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Just a little leg turnover of the legs and a chance to get some miles in at half marathon pace.
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
