Two really good sessions this week. A bit of goal pace as well as the track session where we are pushing that bit harder. It’s lighter load this week though with only 112pts the target. Any problems let me know but keep up the great work Steve
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.
| Glute Bridge | 2 x 10 |
| Squats | 2 x 15 |
| Plank | 2 x 40s |
| Reverse Lunge | 2 x 10 |
| Dead Bugs | 2 x 10 |
| Press Up | 2 x 10 |
| Side Planks | 2 x 20s |
| Calf Raises | 2 x 10 (5kg) |
| Bent Over Row | 2 x 10 (5kg) |
| Shoulder Press | 2 x 10 (5kg) |
| Wall Sits | 2 x 30s |
| Farmers Walk | 2 x 60s (8kg) |
| Kettlebell Romanian Deadlift | 2 x 10 (8kg) |
| Russian Twist | 2 x 30s |
If you’ve not done a great deal of S&C lately then keep it light at first. We can always progress it over the months. This will be a key part to getting that long term goal. We want you to be in the best shape of your life when toeing the start line in 2027. Click on any of the exercises to view a video Tutorial.
The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.
*Recoveries: 2 Mins in between Reps.
A really good half marathon session. Likely to happen quite early in your plan as only 8km at goal pace. Work hard and enjoy.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
90 Mins @ Easy Pace (RPE: 3)
Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
