I’ve created a new plan. Will send you a link once you fill in the form on the dashboard. But I’ve increased the running a little bit for the summer to see if that helps with the two Goodwood races you have coming up. We can monitor the effect and pull back if you start to get niggles. But hopefully it will go well and we can nudge your fitness up a little bit. Any problems this week just shout.
10 Mins WU @ Easy Pace (RPE: 3)
4 Mins @ 5K Pace (RPE: 6)
2 Min Recovery
6 Mins @ 5K Pace (RPE: 7)
2 Min Recovery
8 Mins @ 10K Pace (RPE: 7)
3 Min Recovery
6 Mins @ 5K Pace (RPE: 8)
2 Min Recovery
4 mins @ 5K Pace (RPE: 8)
2 Min Recovery
10 Mins CD @ Easy Pace (RPE: 3)
A big training session and it’s likely your pace will drop for the middle 8 min rep, which is fine. Best done on the track or a flat uninterrupted environment.
*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.
“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.
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!”
