15 POINTS
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
We are that stage of the plan where it feels tough. It feels like a busy schedule and at times our body will ache and we fee tired. But trust me, these weeks tick by, quickly and before you know it, it’s race day, and you can keep completing the sessions you’re going to feel amazing on that start line. Better than you’ve ever felt before. So it’s worth it. Keep up the great work Emily.
Quite a tough week but pleased I’ve managed it. Thr gym sessions are starting to feel more difficult on the legs hence why I’ve done fewer exercises and have been dropping the weight too
Well done Emily, another strong week. The one session that’s not going to be as beneficial for your running is the push/pull. So you could to some degree combine the two together somehow and give yourself an extra rest day. Especially if you are doing some upper body and core work in circuits as well. Something to consider, especially as the volume of running is increasing over these next few weeks.
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
10 Mins WU @ Easy Pace (RPE: 3)
2 Mins @ 5k Pace (RPE: 8)
60s Recovery
4 Mins @ 5k Pace (RPE: 8)
120s Recovery
6 Mins @ 10k Pace (RPE: 7)
120s Recovery
6 Mins @ 10k Pace (RPE: 7)
120s Recovery
6 Mins @ 10k Pace (RPE: 7)
120s Recovery
4 Mins @ 5k Pace (RPE: 8)
120s Recovery
2 Mins @ 5k Pace (RPE: 8)
60s Recovery
10 Mins CD @ Easy Pace (RPE: 3)
Build up to a long interval session like this. Good to practice a variety of paces and dig deep during those longer middle reps.
75 Mins @ Easy Pace (RPE: 3)
Nice and easy!! Why 75 mins and not 60? To hit that training load target and ensure your plan is as consistent, week in week out as possible, to reduce that risk of injury.
Let me know how you get on with this. If you need to tweak any of the reps and weights slightly then that is fine. I can change them on here if you want me to.
Let me know if you can merge the two sessions you currently do into one and if you send me a screenshot of the exercises I can then add them to this page.
All about time on feet. Don’t focus on pace. Instead keep that effort level down and concentrate on good running economy. Fuelling and hydration key too.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”