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“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
I’ve put the long run Saturday as I know that has worked well for you (it’s a not an event this week is it? Apologies if it is). Also wondered if you had access to bikes. That 30 min Sunday run looks a bit pointless, but 60 mins easy on the bike could be a better way of active recovery and leave you ready for next week. Any problems let me know. Keep up the great work Andy.
Really good week again. Sunday run obviously tough but achieved all targets and happy with efforts!
Looking forward to a recovery week haha!
Biggest week yet on my record. 145 pts. Given your average lately is down at 115 that shows how big that was. Also pushed the training back up to 85%. If you feel good this week don’t be afraid to add on 10 mins here to there to boost that %. We want to get to Paris at least at 90% so then whatever happens you are happy with the overall training. We had 2 marathon PBs yesterday, both hit around 95% of their training, so it shows if you hit the targets the plan will more often than not work. But great work Andy. Keep it up.
“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
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.
40 Mins @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
60 Second Recoveries
Keep the 40 mins easy and don’t forget those strides. Without them you won’t improve and will fall short of your weekly targets.
210 Mins @ Easy Pace (RPE: 3-7)
This is a long time to be out running, so ensuring you have enough water and fuel is vital. Plot your route carefully.
