I’ve pretty much ripped up the original schedule this week. But if you are free I want you to be involved as much as possible. Some of us plan to run a friendly effort session Monday at 6pm if free? Then you have the 5K Race on the Wednesday. A double up bike and run at the weekend is nicely complimented with 2 swims. Any extra points should be achieved through S&C really but I’m seeing a lot of the team hit peak levels around 130-140pts mark. So I like this target.
2km WU @ Easy Pace (RPE: 3)
200 Metres @ Target Times (RPE: 9)
60 Sec Recovery
x 16
2km CD @ Easy Pace (RPE: 3)
A real opportunity to work on both speed and good running economy. Train faster to race faster. Love 200s. Go get ’em!
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Enjoy. Swimming is a great alternative to running and probably the best form of cross training.
I’m a big fan of consistent splits. With any race avoiding getting swept away with the crowds is key, so focus on that early pace and hold back, settle into a rhythm. Km 4 is often the hardest, so zone in on 4 and dig deep. You got this!
60 Mins @ Varied Intensity (RPE: 3-9)
A great way to get the heart pumping to some banging tunes. Have fun 😁
“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.
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.
60 Mins Swimming @ Easy Pace (RPE: 3)
It’s said that 1 minute of swimming has the same benefit as 1 minute of running. So a nice 60 minute swim replaces an easy run and takes away any impact. Ideal if you are struggling a little with injury.