Combining both the legs and core into one good session can offer some good variety. Be sure to be sensible if you do change up any of your weights or use different exercises.
Did upper body, arms and core and legs were very tight from big gym session Saturday and Long Run Sunday, got the required points though plus walked thete and back, +2 points for that I reckon!!!
No chance. No points for walking 😂 But really well done on the gym session. Hoping to have more S&C variety in a few months time which should keep it interesting. Coach Simon 🍊
Credit TRC for this one. Imperative to stick to half marathon pace in that first 15 minute tempo. Otherwise you’ll be too fatigued to hit target 5k pace in the shorter reps.
Very enjoyable session, yes it was tough but it’s these sessions that will make me stronger.
These are where the magic happens. Great running Michael. Was good to see you out there working hard. Coach Simon 🍊
Great session. If short on time superset a few exercises. Let’s do this 💪
Good to get this done early in the day, reasonably quiet in the gym so plenty of space and equipment available
Awesome work. Shana went in the evening to skip and there were 137 people in there 😱 Had nowhere to go. She had to ask the desk what the limit was, they said there wasn’t one but they could safely get 175 people in there. Hopefully that never happens. Midday is always fairly quiet and I will continue to go then. Coach Simon 🍊
7km @ Easy Pace (RPE: 3) 7km @ Marathon Pace (RPE: 5) 7km @ Half Marathon Pace (RPE: 6)
A really good half marathon session. Slowly increasing the pace and finishing at goal pace on tired legs. Those last 7km should be tough but keep working hard to maintain that pace. You got this!!
Almost perfect weather conditions
Felt good throughout and an confident that a 1:45 at Brighton and Hastings is in the cards
Really impressed with this session. And agree, a 1:45 looks on the cards and it’s a nice pace to run at 👊 Coach Simon 🍊
The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.
Nice and easy 40 minutes, half of it eith the Sunday Long Run bunch, love running with them
They are a good bunch that lot. Well done Michael Coach Simon 🍊
