Some good sessions this week. Tuesday is one of my favourites, but it’s tough, so the idea is to almost run it at easy pace to start, let the hills make it challenging (if you do join us). But it will definitely build up some strength. A progression run at parkrun can be great fun if you get it right as you tear through the field, especially the 2nd half and it can feel good to overtake loads of people. Then we’ve got the long easy paced miles Sunday as we build the endurance. Any problems let me know. Happy New Year Chris.
Good week! I have thought more about the rest week and I don’t think I should have one. I had two very very light weeks at the beginning of December due to being ill and then the conference. It’s only the last 3 weeks I have been completing what I should be doing.
For Seville, I’m running with Cathy so the half marathon will only be around 5:50 pace
Yeah I tend to agree. I’m keeping closer track of the data and pts going forward and you’re currently on 79% overall. So agree training through would be a great way to get back on track and close that number a bit more. Obviously what you have missed so far wasn’t in your control so don’t worry about that % figure. Great week Chris. More of these and you will definitely start to see that improvement.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
This session should last 40 minutes. 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.
So you might reach lamppost 12 in 20 mins, then next rep will be to lamppost 11, then 10, then 9 and so on, eventually returning to 1.
Use the downhill as your recovery. You should be working at an RPE of 8 up the hill, and a 3 downhill.
A tough session so important to pace yourself well. If you really want to make it challenge, push the pace downhill as well.
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
A really quick 12 minute core workout!! 30s recovery between reps. Click on the exercise to view a Tutorial.
2 Km WU @ Easy Pace (RPE: 3)
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.
140 Mins @ Easy Pace (RPE: 3-6)
Keep the long runs at a low effort level. Obviously the longer the time wears on the harder the run will become. Make sure you hydrate and take fuel with you.
