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“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
A nice recovery week so lots of easy miles this week. You could switch the Tuesday and Thursday runs around if you wanted to do the hill session later in the week. Any problems let me know, but keep up the great work Victoria.
All good, swapped first two but all done.
Felt legs after Sundays long one but nothing too horrific! 😂
Got a few races coming up in fairly short period – so rome then hastings, I’d like to do the spring 5k then marathon. I will be away in Rome until the Wednesday after then off up north for the following weekend but should still be able to get a couple of runs in. If it helps, I work for myself so I can be flexible and fit long runs in in the week if that works better for getting stuff in 👍
A strong week. Well done Victoria. The Spring 5K is the same week as the marathon. So probably not a great idea, but still an option. It’s just that risk of picking up an injury on race week. My advice would be “don’t do it”, but I have pencilled it into the plan. I’ve also made a note of the dates you are away. Personally I used to look at the weather and then schedule my long runs or sessions on the best day weather wise, and work around that, avoiding back to back tough runs. So always happy if you want to reschedule, just let me know at the start of the week so I can double check everything looks ok. Keep up the great work.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
10 Mins WU @ Easy Pace (RPE: 3)
40 Mins @ HM-Marathon Effort (RPE: 6)
10 Mins @ Easy Pace (RPE: 3)
Find a hilly route and push the pace a little. The uphills will naturally make the RPE increase. Try to attack the downhills as well, then ease off a touch on the flat. This is a session though so effort should be quite high during the 40 mins on.
| Single Leg Calf Raises | 3×8 |
| Tricep Dips Dumbbells | 3 x 10 (6kg) |
| Single Leg Squats | 3 x 10 |
| Bicep Curls | 3 x 10 (12kg) |
| Forward Lunge and Rotation | 3 x 10 (6kg) |
| Shoulder Press | 3 x 10 (10kg) |
| Single Leg Glute Bridge | 3 x 10 |
| Bent Over Row | 3 x 10 (12kg) |
| Back Extensions | 3 x 8 |
| DeadLift | 3 x 10 (20kg) |
| Squat Jumps | 1 x 5,6,7 (12kg) |
| Plank | 3 x 60s |
| Press Up | 3 x 10 |
You’ve well educated in this area so more than happy if you want to mix it up.
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
