Another strong week. An excellent speed session. Easy parkrun with a bit extra Saturday perhaps? And then the long run Sunday. These are the tough runs at the moment but you’re building both endurance and strength in the legs. Also a good opportunity to practice your fuelling. Any questions about that just ask. Also any problems let me know. Keep up the good work Maria.
So happy with myself this week for completing training and for my long run.Ayear ago I wouldn’t even go outside and run so to go out on my own for that long was a big achievement. Thankyou for all your help and support along the way
Running can be quite emotional at times. Just reading this now is making me quite emotional knowing the journey you’ve been on. You should be so proud of yourself and that’s what it’s about. Great work Maria.
A really quick 12 minute core workout!! 30s recovery between reps. Click on the exercise to view a Tutorial.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Recoveries:
5 & 4 Mins (120s)
3 & 2 Mins (90s)
1 Min (60s)
A really good session to practice 5k pace but then also get some speed into the legs. The real challenge will be holding 5k pace in the last 2 reps and that’s when we replicate what it feels like to have to dig deep late in a 5k race.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
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.
