30 POINTS
45 Mins Step
45 Mins Weights
45 Mins Bungee
Step. Bungee. Weights. Great use of a Monday night!! If tired from the Sunday long run then take it a bit easier.
I’ve not got HHM down in the plan? Is that right? Would be great if you were able to run and treat it as an easy run perhaps? Sorry lots of questions there. Next week is the big 4 hour long run, so we ease back a little here and bank a solid week of training. I think you’re doing much better than you realise. Keep up the great work Tina.
45 Mins Step
45 Mins Weights
45 Mins Bungee
Step. Bungee. Weights. Great use of a Monday night!! If tired from the Sunday long run then take it a bit easier.
The only real mistake you can make here is going too fast. Try and pick a flat route as well. Hills will push that RPE too high.
*Recoveries: 30 Seconds after the 30 second reps, 60 seconds after the 60 second reps. Simples.
Coach Simon🍊 “Make a note of RPM & the resistance level so you can increase them as you do more sessions.” Recoveries in between intervals are the same as the effort. So 30 and 60 seconds easy pace.
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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!”