12 POINTS
The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.
Probably working a little harder than if the half marathon race next week was the primary focus. So a tough weekend,, but we still want to focus mainly on the marathon. We get some speed in the legs with the 3-2-1. Keep the easy runs easy and solid in the gym. Hopefully you’re starting to notice some difference from those workouts and just shout if you want that mixed up slightly. Keep up the great work though Ben.
The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.
I’ve created a good all round gym session here. There might be some exercises the physio has given you that we need to work in. Let me know the key ones from that and I can chop and change a little. It might take us a while to get it perfect but those that have made the best gains with their strength work just do the same thing week in week out with only a few tweaks here and there.
If time is limited what I do is pair exercises together and go from one to the other without the recovery. I’ve tried to pair some up for you. For example you could do 3 x 15 Bicep Curls and then use the same barbell for your deadlifts, so straight away you’re saving about 3-4 mins by not needing 60s recovery in between each of those exercises.
2km WU @ Easy Pace (RPE: 2)
3km @ 10k Pace (RPE: 7)
2km @ 5k Pace (RPE: 8)
1km @ 3km Pace (RPE: 9)
2km CD @ Easy Pace (RPE: 3)
Credit to TRC for this one. A progression run, which would work very nicely with parkrun, albeit you need to do 1km fast beforehand.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
I’ve created a good all round gym session here. There might be some exercises the physio has given you that we need to work in. Let me know the key ones from that and I can chop and change a little. It might take us a while to get it perfect but those that have made the best gains with their strength work just do the same thing week in week out with only a few tweaks here and there.
If time is limited what I do is pair exercises together and go from one to the other without the recovery. I’ve tried to pair some up for you. For example you could do 3 x 15 Bicep Curls and then use the same barbell for your deadlifts, so straight away you’re saving about 3-4 mins by not needing 60s recovery in between each of those exercises.
2km WU @ Easy Pace (RPE: 3)
5k @ Marathon Pace (RPE: 4)
5k @ Half Marathon Pace (RPE: 6)
2km CD @ Easy Pace (RPE: 3)
A good session to mix up paces. WU & CD very important to slowly build the pace. A flat route is ideal here if you can.
90 Mins @ Easy Pace (RPE: 3)
Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.