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“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
If you’ve got the week off the best thing to do is plan in the big SDW session first to whenever the weather is the best and then work everything else around that. I’ve tweaked the plan up until SDW50, with a focus on hills, and building the endurance. Keep up the great work Joe.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
A good chance to get some miles in at goal pace. Adds some variety to your long run as well. If the route isn’t flat or conditions are challenging focus on RPE over pace. It’s not always essential to hit goal pace in these sessions. Obviously into a strong headwind you will be slower.
Crammed a bit more into 1 session here but now you’ve got a lot of good stuff in there. Hopefully it’s ok?
240 Mins @ Easy Pace (RPE: 3-8)
All about time on feet. Don’t push the pace early on and ensure you are well hydrated and have fuel to take on at regular intervals.
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.
Rather than just head out and do 60 mins easy, this goes through the gears a little and will hopefully help you improve running economy as the speed picks up a little. It’s still a light session but makes the easy runs more interesting. Best done on the flat to hit consistent paces.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”