With the Rye 10 Sunday, a tough race, we want to be well rested. If running with the club Wednesday perhaps go with a lower group. We don’t really need to be doing too many hills the week of a particularly undulating 10 miler. On track once I know the session I will let you know the lap times you want to be hitting. A decent start to the plan though and hopefully all goes well.
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.
I’ve added in a few exercises so we cover all the fundamental movement patterns (push, pull, squat, lunge, rotate, hinge) and calf raises were the key running exercise that was missing.
Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
WU is key. CD not as important, but if you have done a fast 10 miles it’s recommended. Also if going for a quick one including drills and strides (4 bonus pts) is worth while too.
Knowing your goal pace beforehand is important and ensuring you don’t go off too quick is crucial. Obviously that will be determined by the elevation of the route. But I’m always happy to discuss pacing strategies and race tactics beforehand.
Good Luck!! You got this 💪