5 POINTS
Tough session this. Only progress if you have done the first two levels as you need to be strong to do these exercises
I appreciate there might be some shuffling needed depending on your location early in the week. But it’s a recovery week so hopefully we can find the time to fit in all in. I have gambled and introduced an effort session. If you have any concerns just start off at a sensible speed and don’t go too fast. Then see how the body reacts. Hopefully it will be fine. Any problems let me know.
Tough session this. Only progress if you have done the first two levels as you need to be strong to do these exercises
A good session to focus on strengthening your ankles and knees. Adjust the reps and time based on your current strength levels.
40 Mins Swimming @ Easy Pace (RPE: 3)
Swimming is a great alternative to running and probably the best form of cross training. Have fun!
10 Mins WU @ Easy Pace (RPE: 3)
4 min @ 5k Pace (RPE: 8)
2 min recovery
3 mins @ 3K Pace (RPE: 8)
90 secs recoveries
x 2
2 mins @ <3k Pace (RPE: 9)
90 secs recoveries
x 3
4 x 1 min @ All In (RPE: 9)
60 sec recoveries
x 4
10 Mins CD @ Easy Pace (RPE: 3)
Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy!
Tough session this. Only progress if you have done the first two levels as you need to be strong to do these exercises
Tough session this. Only progress if you have done the first two levels as you need to be strong to do these exercises
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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.
70 Mins @ Easy Pace (RPE: 3)
Keep the effort level down on these easy runs and focus on good running mechanics.