Only 1 session, although you could argue 160 mins, close to 20 miles is a session. But it’s a recovery week so we do drop back 20pts. Keep doing what you are doing Ben. Have you booked a Half Marathon yet? I’ve still got it as a question mark on the plan. No worries if not.
A poor week. Have been away with work and so not much time. Now on holiday with my parents for a week but should be able to get out this week.
Write this one off, but let’s go again as we are falling a bit behind. 86% of training right now. If you are out for a run and feel good, adding an extra 10 mins here or there will help nudge up that %. Hopefully you can find the time whilst on holiday. Let me know if I need to tweak anything on the schedule. You got this Ben.
I’ve created a good all round gym session here. There might be some exercises the physio has given you that we need to work in. Let me know the key ones from that and I can chop and change a little. It might take us a while to get it perfect but those that have made the best gains with their strength work just do the same thing week in week out with only a few tweaks here and there.
If time is limited what I do is pair exercises together and go from one to the other without the recovery. I’ve tried to pair some up for you. For example you could do 3 x 15 Bicep Curls and then use the same barbell for your deadlifts, so straight away you’re saving about 3-4 mins by not needing 60s recovery in between each of those exercises.
Maintaining your current 5k pace will get progressively more challenging as a session unfolds. So breaking it down in this nature should allow you to maintain that pace for the whole session.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
I’ve created a good all round gym session here. There might be some exercises the physio has given you that we need to work in. Let me know the key ones from that and I can chop and change a little. It might take us a while to get it perfect but those that have made the best gains with their strength work just do the same thing week in week out with only a few tweaks here and there.
If time is limited what I do is pair exercises together and go from one to the other without the recovery. I’ve tried to pair some up for you. For example you could do 3 x 15 Bicep Curls and then use the same barbell for your deadlifts, so straight away you’re saving about 3-4 mins by not needing 60s recovery in between each of those 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.
160 Mins @ Easy Pace (RPE: 3)
This is the sort of distance where fuelling is now a priority. You’ll also start to get tired legs, but unless there is any specific pain, keep going, you’ll be amazed how far you can run on tired legs.
