42 POINTS
140 Mins @ Easy Pace (RPE: 3-6)
Keep the long runs at a low effort level. Obviously the longer the time wears on the harder the run will become. Make sure you hydrate and take fuel with you.
I know, sorry, 140 mins, yuk. But we just need to make sure we don’t lose that endurance we built up prior to HHM. The longest run across the next 3 weeks is 90 mins so that might help with motivation to get the 140 done. Any issues let me know, but another strong week. Some of us are doing a session Monday evening if you are about (200s), I will post on the group. That would be a natural replacement for the 5 x 4 mins.
140 Mins @ Easy Pace (RPE: 3-6)
Keep the long runs at a low effort level. Obviously the longer the time wears on the harder the run will become. Make sure you hydrate and take fuel with you.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
*reps/seconds on both sides
If some of the sets/reps are too demanding at first, just do what you can, you can always build up to 60s slowly. Wall sits and planks in particular can be tough, so just go to the point you feel you need to stop and repeat that time, even if it’s only 20s.
70 Mins @ Easy Pace (RPE: 3)
Keep the effort level down on these easy runs and focus on good running mechanics.
*reps/seconds on both sides
If some of the sets/reps are too demanding at first, just do what you can, you can always build up to 60s slowly. Wall sits and planks in particular can be tough, so just go to the point you feel you need to stop and repeat that time, even if it’s only 20s.
Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”