60 Mins
Zone 2-3: Easy/Steady
Likely your heart rate will climb as you run up the hills, so don’t worry too much about drifting into Zone 3 for the hills, try and keep the rest in Zone 2.
I’m not sure how much of this schedule is achievable if you are working lots and traveling. But it’s the last week of this plan so I can put up a form on your dashboard to fill out for how we progress. I still feel that’s it’s been a success, even with the disruptions and niggles that you have had to battle. If you need me to change stuff around this week just drop me a message. Or if this week is particularly busy and next week is quieter perhaps we bring forward a rest week?
Coach Simon🍊
Likely your heart rate will climb as you run up the hills, so don’t worry too much about drifting into Zone 3 for the hills, try and keep the rest in Zone 2.
Tough session this. Only progress if you have done the first two levels as you need to be strong to do these exercises
A good session to focus on strengthening your ankles and knees. Adjust the reps and time based on your current strength levels.
Swimming is a great alternative to running and probably the best form of cross training. Have fun!
If you have an accurate heart rate, then use that as your main data to determine pace, if not RPE is the best option. Hills are always going to cause them to go too high, unless you are super fit. Finish off with some strides.
Tough session this. Only progress if you have done the first two levels as you need to be strong to do these exercises
Tough session this. Only progress if you have done the first two levels as you need to be strong to do these exercises
A really solid session going through the gears. Work hard to hit those paces, especially that last 5km where the RPE will be creeping up towards 7, maybe even 8. You got this!! Enjoy.