28 POINTS
10 Mins WU @ Easy Pace RPE: 3
15 Mins @ 10K Pace RPE: 7
10 Mins @ 10K Pace RPE: 7
5 Mins @ 5K Pace RPE: 8
10 Mins CD @ Easy Pace RPE: 3
Recoveries: 2 Minutes
Quality 10k session. These are the runs where the magic happens.
3 hours is scary. But you know you can run 2 hours fairly comfortably, so in fact it’s only the last hour you’ll be working hard and mainly running on tired legs, at know point will you be breathing heavily like at track. It’s also the mental challenge of just ticking off the miles. If you have time a point to point is great. One of my favourite marathon runs was going to Eastbourne for their parkrun. I made it with seconds to spare and I got there feeling so smug that I had run all the way from Hastings. Might take some planning logistically but just the sort of thing to consider. Hastings to Camber is another long run I’ve really enjoyed in the past, and if it’s windy, pick a route where you’ll have the wind on your back. Any problems with the rest of the schedule just let me know. You got this.
Good week! Starting to feel more confident with the longer distances now!
That’s 3 excellent weeks on the spin and you’re 5th in the 100% club so a star is coming your way (it’s like being back at primary school 😂). Great work Emily. Those long runs will get easier, the more often you do them.
10 Mins WU @ Easy Pace RPE: 3
15 Mins @ 10K Pace RPE: 7
10 Mins @ 10K Pace RPE: 7
5 Mins @ 5K Pace RPE: 8
10 Mins CD @ Easy Pace RPE: 3
Recoveries: 2 Minutes
Quality 10k session. These are the runs where the magic happens.
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
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.
Let me know how you get on with this. If you need to tweak any of the reps and weights slightly then that is fine. I can change them on here if you want me to.
Let me know if you can merge the two sessions you currently do into one and if you send me a screenshot of the exercises I can then add them to this page.
Time to make sure your fuelling and hydration is on point. 30-60g of carbs per hour. The longer the run goes on the tougher it will get.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”