A couple of parkruns over the next few weeks just to get you sharp for Paddock Wood. Tuesday’s session is a good opportunity to see if you can sneak under 5k pace and set yourself up for a quick one Saturday. Any problems let me know but keep up the great work Glenn.
Recoveries: 30-60s. If time is limited then do 2 exercises together and remove the recoveries.
*Each side (double the reps). So 2 x 30 second Side Planks = 4 in total (2 on each side).
*Recoveries: 2 Mins Between All Reps
Big session this so start off at 10k pace and then look to hit 5k pace for the last 4 reps. Always focus on running tall and staying relaxed.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
A good home workout for the legs. No weights needed, but if you do have some that will add to the difficulty. Recoveries around 30-60s. If time is limited then combined two exercises together. So whilst recovering from squats for example you could be doing your calf raises. This could save you as much as 15 mins.
10 Mins WU @ Easy Pace (RPE: 2-3)
50 Mins @ HM Pace (RPE: 5-6)
10 Mins CD @ Easy Pace (RPE: 2-3)
Practicing goal pace is a key part of any training plan. The more miles you can get done at goal pace the more comfortable it will feel on race day.
70 Mins @ Easy Pace (RPE: 3)
Keep the effort level down on these easy runs and focus on good running mechanics.
Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”