Another strong week. 2 good sessions, 2 gym workouts and the long run. Very impressive what you are doing each week and no wonder you are still running so well. Any problems let me know but keep up the great work Mark.
If you have accurate heart rate data that is far and away the best guide for this run. Stay in Zone 2 if you can.
Early run prior to W2R 45 minutes.
Looking after W2R Group 2, including a small hill – Intervals 3 Minutes Run & 1 Minute Walk x 3, 4 Minutes Run & 1 Walk.
Excellent work Mark and great job with helping the W2R. Sounds like they got a good response from the message asking for helpers Coach Simon 🍊
1 Km @ Marathon Pace (RPE: 5) 1 Km @ Half Marathon Pace (RPE: 6) 1 Km @ 10 Mile Pace (RPE: 6) 1 Km @ 10K Pace (RPE: 7) 1 Km @ 5K Pace (RPE: 8) 1 Km @ 3K Pace (RPE: 9)
2 Km CD @ Easy Pace (RPE: 3)
A challenging but rewarding session where you can experience what it feels like to run at different paces.
That was a Challenge, I was all in and my legs told me that when I had finished.
Wind on the way back did not help.
Great work Mark. The heart rate looked ok though which is promising, perhaps the wind was what added to the difficulty. But another good session ahead of next weeks 10k. Coach Simon 🍊
Long runs are key. Fuel and hydrate well & join a group if you can.
Lovely Social Run in WONDERFUL weather.
Great to have Ellie join us.
I love your positivity given the weather 😂 Friends make all the difference, imagine doing that solo? Well done Mark and thanks for your support on Sunday. A really good weekend all round. Coach Simon 🍊
