15 POINTS
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
All the ingredients we want for ultra training. Hills, stairs, lots of easy miles, a few bits of added speed and tempo work and some strength work. I like the plan this week. There’s the potential to put a few more miles in there if you feel strong. You could add and extra 50 mins for example without going into that over training bracket, so something to bear in mind for those weeks you feel fresh. Keep going Joe. SDW50 will be upon us before we know it and right here right now is what makes the difference to your time.
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
Big session this! But ideal if you have a hilly race coming up. Focus on good form and don’t go off too hard in rep 1, let the hill make it tough. Good luck! You got this. Run tall & proud.
A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 30 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.
Crammed a bit more into 1 session here but now you’ve got a lot of good stuff in there. Hopefully it’s ok?
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.
70 Mins @ Easy Pace (RPE: 3)
Keep the effort level down on these easy runs and focus on good running mechanics.
Time to make sure your fuelling and hydration is on point. 30-60g of carbs per hour. The longer the run goes on the tougher it will get.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”