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“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
After our little S&C discussion, turns out this week I’ve given you a break from squats and planks for focus on the running. It leaves us with a really good week including 2 quality sessions and one the big long runs in this plan. Don’t worry about pace for the 180 mins, you’ll hit the 20 miles next week when doing 5 x 5km at marathon pace. So keep it easy. On Tuesday we are doing 1km loops at the same location you came before (Ashford Road), so that is an alternative if you wanted to come and run with the team rather than solo. But any issues let me know. Next week is a recovery week too, so only 2 easy runs in the build up to Sunday’s key marathon session.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
10 Mins WU @ Easy Pace RPE: 3
8 Mins @ HM Pace RPE: 6 (2 Mins Recovery)
8 Mins @ 10k Pace RPE: 7 (2 Mins)
6 Mins @ 5K Pace RPE: 8 (2 Mins)
8 Mins @ HM Pace RPE: 6
10 Mins CD @ Easy Pace RPE: 3
A good session to practice some HM pace, but also appreciate the variation between the speeds at different distances. Work hard, run tall, smile. You got this.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
2km WU @ Easy Pace (RPE: 3)
5k @ Marathon Pace (RPE: 4)
5k @ Half Marathon Pace (RPE: 6)
2km CD @ Easy Pace (RPE: 3)
A good session to mix up paces. WU & CD very important to slowly build the pace. A flat route is ideal here if you can.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.
Time to make sure your fuelling and hydration is on point. 30-60g of carbs per hour. The longer the run goes on the tougher it will get.