5 POINTS
| 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.
Sunday the key session this week, so the build up is relatively light. You could always combine an easy run with an S&C to give yourself an extra rest day. But focus now definitely turns to nailing that MP. This is the first of 4 big sessions over the next 7-8 weeks, so if feels tough, don’t worry too much, we’ve got loads of time. I remember doing 21k at marathon pace in the build up to Chester and feeling ruined at the end, thinking how can I possibly do that again. I did. Keep up the great work Chris.
All good and no back pain this week
Great to hear about the back. Another strong week and progressing nicely now. Keep it up Chris. Great to see Cathy hitting PBs too.
| 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.
10 Mins WU @ Easy Pace (RPE: 3)
30 Mins @ HM Pace (RPE: 6)
10 Mins CD @ Easy Pace (RPE: 3)
A good opportunity to practice your half marathon goal pace during a midweek tempo run. Factor in hills and weather, which may effect pace, in which case nail the right RPE.
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).
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!”
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.
2km WU @ Easy Pace (RPE: 2)
23Km @ Marathon Pace (RPE: 4-8)
2km CD @ Easy Pace (RPE: 3)
Big session!!