0 POINTS
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
The plan works in 4 week blocks. Every 4th week we drop back, a recovery week they are called. So often this section can be the toughest, when you feel tired, it feels like a bit of drain, but you know next week won’t be so tough, with no long run to worry about, and often that can help motivate you. More of the same really. If you’re still on holiday, smash these out when you can. What’s 5 hours in a week if you have all day everyday off? 😉 Enjoy.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
10 Mins WU @ Easy Pace (RPE: 2)
2 mins @ 3k Pace (RPE: 8)
90 Seconds Recovery
x 10
10 Mins CD @ Easy Pace (RPE: 3)
Another simple but effective session. You want to be going quicker than your current 5k pace if you are going to make improvements. Your effort level (RPE) should be high for the last 30 seconds of each rep. Dig deep to make those gains 💪
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
A good home workout for the legs. No weights needed, but if you do have some that will add to the difficulty. Recoveries around 30-60s. If time is limited then combined two exercises together. So whilst recovering from squats for example you could be doing your calf raises. This could save you as much as 15 mins.
“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.
