Still being very sensible and protecting the foot. So the training will get harder as we move into the plan. There’s potentially scope for a bit extra at the weekend. Maybe some time on the elliptical or an extra 30 mins run. If there is any foot pain I think the cross training is a safer play. Keep the strides sensible too as well, no need to be going “eye balls out” with them right now as they could cause a problem. Any issues let me know.
I really appreciated having the plan in place this week, at times I was feeling super sluggish and the weather was grim. Without the plan I’d have stayed at home for sure. What you said about working on mental strength really landed. It’s one thing showing up when it all feels easy and great, and another thing entirely showing up when it’s hard and you’re fighting the urge to not bother. Finished the week feeling pretty good and I think this is maybe the most I’ve ever run in one week (56k) so that’s cool.
I know we have gone over this week and I made a little point about it, but the 138pts you hit here is where I would expect you to be, for someone of your ability, perhaps even hitting 150 eventually. So I’m glad it felt ok, even if we did jump up to it quickly. If the next few weeks feel too easy do let me know. And yes we can all do these things when there easy, but it’s how we respond when it gets tough that it really matters. Much like a 5k, anyone can hold pace in kms 1 & 2, but can they do it 4 & 5 when it gets brutal. Great work Lucy. We did hit 117% this week, but as I’ve been soft with the targets I’m going to include you in the 100% club, to keep your streak alive, just don’t tell anyone else 😉
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
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!”
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
See how you fair with this session for now and we can always make some changes. It’s a strong all round workout that covers all fundamental movement patterns along with all the key muscle groups. If there is any area you feel is particularly weak and needs work I can add different exercises in. I like to keep the S&C simple and those that have stuck to their routines and not made continual changes have made real progress.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
