12 POINTS
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.
Two really good sessions this week complimented with the easy runs and the S&C. A lot of good stuff going on right here. 150pts is the level you should be working at in truth. If you do play football though we probably want to tweak something as that might be pushing you over the red line. Any problems let me know but keep up the great work Ben.
Really pleased to have got this week under my belt. Last couple of weeks, have been eating a lot of spicy food etc so haven’t felt tip-top on some of the runs but back to Colombia this evening, so looking forward to having a normal week of training
That was huge, especially given you were away for the week so really well done Ben. Sam who ran a 3:08 yesterday (7 min PB) averaged 96% of his training and in recent weeks has averaged 122pts. You’re currently at 117pts and 87%. So if we keep pushing that up over the next few months, there is no reason you can’t achieve something similar at Cali. I’d say Sam and yourself are very similar in terms of ability, age, etc.
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.
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.
Recoveries: 90 seconds all reps
Credit TRC for this one. Imperative to stick to half marathon pace in that first 15 minute tempo. Otherwise you’ll be too fatigued to hit target 5k pace in the shorter reps.
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.
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
2km WU @ Easy Pace (RPE: 2)
23Km @ Marathon Pace (RPE: 4-8)
2km CD @ Easy Pace (RPE: 3)
Big session!!