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“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
A couple of easy(ish) runs in the schedule and a quality half marathon session to smash out. 2 weeks until race day so really focus on getting that HM pace right. You got this Lou, any problems let me know.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
| Wall Sits | 2 x 70 Secs |
| Split Squat | 2 x 10 (6kg) |
| Incline Press Up | 2 x 10 |
| Russian Twist | 2 x 10 (6kg) |
| Plank | 2 x 40s |
| Single Leg Deadlift | 2 x 12 (6kg) |
| Squats | 2 x 12 (6kg) |
| Dead Bugs | 2 x 14 |
| Bicep Curls | 2 x 15 (2.5) |
| Kettlebell Bent Over Row | 2 x 8 (6kg) |
| Calf Raises | 2 x 12 (6kg) |
| Side Planks | 2 x 30s |
| KettleBell Swings | 2 x 20 (6kg) |
| Hip Abduction Isometric | 2 x 10 |
| Clam Shells | 1 x 10* |
60 Mins @ Easy Pace (RPE: 2-5)
60 mins on the flat is quite different to 60 mins on the hills. So it’s important to differentiate between the two and if you do a hilly easy run, to account for that extra training load and how it might impact the rest of your week.
130 Mins @ Easy Pace (RPE: 3-5)
Pushing beyond that 2 hour barrier is a good mental win. Important to be fuelling and staying hydrated on these runs.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
1 Mile WU @ Easy Pace (RPE: 3)
3 Miles @ Marathon Pace (RPE: 5)
3 Miles @ Half Marathon Pace (RPE: 6)
1 Mile CD @ Easy Pace (RPE: 3)
A good session to mix up paces. WU & CD very important to slowly build the pace.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”