We don’t need to be smashing out silly long runs every week, so we step back this week and focus on quality over quantity. If you wanted to switch the legs & core for the new plyo workout again just let me know. Any other issues just shout. But keep up the great work. HHM next week, Brighton in 4 weeks, the weather improving, the evenings getting lighter, what a time to be a runner.
10 Mins WU @ Easy Pace RPE: 3
3 Mins @ HM Pace RPE: 6
2 Mins @ 10K Pace RPE: 7
2 Mins @ 5K Pace RPE: 8
1 Min @ 3K Pace RPE: 9
(150 Secs Recovery)
Repeat 2 More Times
10 Mins CD @ Easy Pace RPE: 3
A strong session with some progressive paces. Good for learning to go off steady and build speed in races. Work hard and make those gains.
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
60 Mins @ Easy Pace (RPE: 2-5)
60 mins on the flat is quite different to 60 mins on the hills. So it’s important to differentiate between the two and if you do a hilly easy run, to account for that extra training load and how it might impact the rest of your week.
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.
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.
parkrun is the best!!! Every Saturday at 9am. A great opportunity to push our effort levels and run alongside other people. Make sure you get there nice and early for your WU & Strides. I normally aim for 8:15 to give myself plenty of time.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”