He’s back!! Hopefully not too worse for wear? Great session Tuesday. Get the pace right and it’s not too bad, tough, but rewarding. Pacers day Saturday so a chance to push for a quickest time of the year if conditions are favourable. Relatively light mileage and that’s to leave you fresh for the Pier to Pier the following Sunday. Any issues shout. Make this week count.
Coach Simon๐
Find a location where you can pick different points on the hill. Lamp posts are great. So for example you would run to the first lamppost and back to the bottom of the hill. Then to the second lamppost and back. Keep making the reps longer until you hit 20 mins, and then start making the reps shorter again.
Focus on effort level rather than pace or heart rate as both will fluctuate depending if you are going up or down the hill
If you have an accurate heart rate, then use that as your main data to determine pace, if not RPE is the best option. Hills are always going to cause them to go too high, unless you are super fit. Finish off with some strides.
A good home workout for the legs. No weights needed, but if you do have some that will add to the difficulty. Recoveries around 30-60s. If time is limited then combined two exercises together. So whilst recovering from squats for example you could be doing your calf raises. This could save you as much as 15 mins.
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.