27 POINTS
Recoveries: 90 seconds all reps
Credit TRC for this one. Imperative to stick to half marathon pace in that first 15 minute tempo. Otherwise you’ll be too fatigued to hit target 5k pace in the shorter reps.
Are you down to run PW or Eastbourne next week? I have a half marathon in the schedule. Just wanted to check. Saturday’s session would be a good one to prepare for that, but if you’ve not entered one we probably could ditch that. I’ve tried to offer some variety on the S&C this week as well. Any problems with those just shout.
Recoveries: 90 seconds all reps
Credit TRC for this one. Imperative to stick to half marathon pace in that first 15 minute tempo. Otherwise you’ll be too fatigued to hit target 5k pace in the shorter reps.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
A good home workout for the legs. No weights needed, but if you do have some that will add to the difficulty. Recoveries around 30-60s. If time is limited then combined two exercises together. So whilst recovering from squats for example you could be doing your calf raises. This could save you as much as 15 mins.
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.
*reps/seconds on both sides
Right. So slightly longer in that we combine the two sessions and hit 20 mins. Let me know if this is a problem. What you want to do is combine 2 exercises together and then take a 30s rest.
For example.
Plank x 60s
Squats
Plank x 60s
Squats
Plank x 60s
Squats
Rest 60s
If you repeat that with the other exercises you should find you get this session done inside 20 mins. And you’re now earning 16pts per week for S&C, rather than 10. You can make a lot of the exercises more difficult by adding weights. All of them apart from Plank and Side Planks can be done with weights.
2km WU @ Easy Pace (RPE: 3)
3km @ HM Pace (RPE: 6)
1km @ Easy Pace (RPE: 3)
x 4
2km CD @ Easy Pace (RPE: 3)
Go smash this one!!! A chance to get comfortable running at your target half marathon pace. Try not to go too fast in the early reps when it feels fairly easy.
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.