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“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
No track to give you extra time to recover from the long run Sunday. Only 2 runs as well this week which will hopefully mean we can smash out the last big run of this plan. Other than HHM this is the last time you will run for more than 2 hours before Brighton. So a last opportunity to improve your endurance and strength in those legs. It’s a long time, but pace and distance don’t matter, just get that time on feet. If you can give yourself a nice restful weekend after that, it will help with your recovery. Any problems, let me know. I’ve put the new plyometrics session in there. A bit sceptical about changing things up this close to the race, so just be careful if any of the exercises do cause you discomfort and keep any weights light at first.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
80 Mins @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
60 Second Recoveries
Try and keep it easy. It all depends on your current level. If slowly adding time to your long run the last 10-20 mins might be tough. Focus on good form. Do those strides and account 15 mins at the end to get them done.
Some variety to your current S&C session. This one focus on the legs but with some plyometrics included. Perhaps alternating between the two would be good idea.
Let me know if you can merge the two sessions you currently do into one and if you send me a screenshot of the exercises I can then add them to this page.
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”