So no quick parkrun this week, plenty more coming up. Focus now is nailing that half marathon pace again and we do that in a big session Sunday. That last 2 mile block should feel tough. Tuesdays efforts is the toughest one we do pre HHM and they start to get a touch easier over the next few weeks. That’s just so you are fresh come race day, both Paddock Wood and HHM. We don’t want to keep pushing all the time otherwise we’d burnout.
Tough week as have had a cold but all good
That’s impressive to come through that if you were feeling a bit under the weather. Another strong week, 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).
10 Mins WU @ Easy Pace RPE: 3
5 Mins @ 10K Pace RPE: 7 (120 Seconds Recovery)
5 Mins @ 5K Pace RPE: 8 (120s)
10 x 1 Mins @ 3K Pace RPE: 9 (60s)
5 Mins @ 10k Pace RPE: 7 (120s)
5 Mins @ 5K Pace RPE: 8
10 Mins CD @ Easy Pace RPE: 3
Another big session here. This is where the magic happens, work hard, hit those paces and you’re going to make some serious gains.
| 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.
Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.
1 Mile WU @ Easy Pace (RPE: 3)
2 Miles @ Half Marathon Pace (RPE: 6-8)
1 Mile @ Easy Pace (RPE: 3)
x 4
A big half marathon session for those who like to work in miles. A real opportunity to practice goal pace and build some confidence ahead of your race. Each rep will get progressively tougher, so dig deep towards the end of this one.
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
