So this is the last of the steady week before we ramp up the training and really start to push a little harder. If you did want to join one of the effort sessions now you are probably ready, although track Monday would be an easy session than the hills we are doing Tuesday. Any problems though let me know and keep up the consistency as that’s the key to progress. Well done Mike.
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
2km WU @ Easy Pace (RPE: 3)
400 Metres @ Target Pace (RPE: 8)
90 Seconds Recovery
x 6
200 Metres @ Target Pace (RPE: 9)
60 Seconds Recovery
x 6
2km CD @ Easy Pace (RPE: 3)
A really good session where you can work on your speed and form. Important that you are going quicker than your current 5k pace to make gains. Run tall and proud.
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
A really quick 12 minute core workout!! 30s recovery between reps. Click on the exercise to view a Tutorial.
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
