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“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
So this was going to be a rest week initially so really see anything we achieve this week as a positive and a catch up. Any problems let me know. I might be doing 100 mins Saturday (not sure yet where that will be), but might be a chance to run together at your HM pace and tweak the session slightly. Let me know if that sounds of interest. I’ve left efforts out just to give you enough rest after the 10k.
Bad week on the running front, OK week for cycling, Terrible for swimming, Sick again but not bed bound – motivation pretty low as a result. Will just keep plodding on.
Sorry to hear that. It any point in this plan you can turn to me and say “this is working for me right now”. I’m not saying we then need to part ways, but I need to come up with an alternative which works for you. It might be that I’m pushing you too hard, it might be the balance is wrong. But we can tweak that. I’d much rather lower the targets and you hit them, than keep coming up short, as that will only knock your confidence and enjoyment levels. Let me know what you think. But let’s not forget that 10k PB just a week ago. That’s a sign improvement is still happening, even at 82% of training target. So it might be the targets too high? And that’s not a negative reflection on you and your fitness, it’s just a case of finding the right balance with work and family too.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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.
| Squats | 45s x 2 |
| Russian Twist | 45s x 2 |
| Calf Raises | 30s x 2 |
| Plank | 60s x 2 |
| Split Squat | 60s x 2 |
| Dead Bugs | 45s x 2 |
| Wall Sits | 60s x 2 |
| Flutter Kicks | 45s x 2 |
| Glute Bridge | 45s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 45s x 2 |
| Side Planks | 30s x 2 |
A solid workout covering all key muscles groups in the legs & core. 30 second recovery between reps! Enjoy 💪
Enjoy. Swimming is a great alternative to running and probably the best form of cross training.
*Recoveries: 30 Seconds after the 30 second reps, 60 seconds after the 60 second reps. Simples.
Coach Simon🍊 “Make a note of RPM & the resistance level so you can increase them as you do more sessions.” Recoveries in between intervals are the same as the effort. So 30 and 60 seconds easy pace.
| Squats | 45s x 2 |
| Russian Twist | 45s x 2 |
| Calf Raises | 30s x 2 |
| Plank | 60s x 2 |
| Split Squat | 60s x 2 |
| Dead Bugs | 45s x 2 |
| Wall Sits | 60s x 2 |
| Flutter Kicks | 45s x 2 |
| Glute Bridge | 45s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 45s x 2 |
| Side Planks | 30s x 2 |
A solid workout covering all key muscles groups in the legs & core. 30 second recovery between reps! Enjoy 💪
120 Mins @ Easy RPM (RPE: 2)
Important to get some decent time on the bike given on race day that will be your longest discipline.
It’s said that 1 minute of swimming has the same benefit as 1 minute of running. So a nice 45 minute swim replaces an easy 45 minute run and takes away any impact. Ideal if you are struggling a little with injury.
2km WU @ Easy Pace (RPE: 3)
1km @ Half Marathon Pace (RPE: 5-8)
120s Recovery
x 15
2km CD @ Easy Pace (RPE: 3)
This is one my favourite half marathon sessions. Hopefully goal pace will feel comfortable, until those last 3-4 reps when you’ll need to work hard. If it goes well this will give you a big confidence boost for race day, knowing the pace is achievable.