2 POINTS
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
With the track sessions quite tough at the moment it’s important we keep the easy runs super easy. Slow them right down, avoid the hills if you can as you’re working hard right now. Any problems let me know. But keep pushing as the weeks quickly tick by.
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
It all depends on the nature of the session as to how hard you want to work. The longer the reps, the slightly slower the pace will be. Or if doing hills, focus on RPE rather than pace. But you always want to be working hard to ensure you make the necessary gains.
*reps/seconds on both sides
A really good home workout for the core and legs. If new to this, don’t worry about hitting the seconds or reps. Do what you can and slowly build up to the targets.
For example you might find you can only hold a plank for 20 seconds at first, which is fine. Don’t push too hard that you get injured. You’ll soon get strong and be able to add more seconds.
*reps/seconds on both sides
A really good home workout for the core and legs. If new to this, don’t worry about hitting the seconds or reps. Do what you can and slowly build up to the targets.
For example you might find you can only hold a plank for 20 seconds at first, which is fine. Don’t push too hard that you get injured. You’ll soon get strong and be able to add more seconds.
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
Recoveries: 90 seconds all reps
Credit TRC for this one. Imperative to stick to half marathon pace in that first 15 minute tempo. Otherwise you’ll be too fatigued to hit target 5k pace in the shorter reps.
70 Mins @ Easy Pace (RPE: 3)
Keep the effort level down on these easy runs and focus on good running mechanics.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”