Hi Eddie, hope all is ok? I will reach out again via DM, but if you could keep me posted how it’s all going that will help. Alternatively if you are finding the plan isn’t for you, just let me know. This week we have two really good sessions which will help both your 5k time and get your ready for the Hastings Half. Any problems let me know.
“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
5 Mins @ 10K Pace RPE: 7 (120 Seconds Recovery)
5 Mins @ 5K Pace RPE: 8 (120s)
10 x 1 Mins @ 3K Pace RPE: 9 (60s)
5 Mins @ 10k Pace RPE: 7 (120s)
5 Mins @ 5K Pace RPE: 8
10 Mins CD @ Easy Pace RPE: 3
Another big session here. This is where the magic happens, work hard, hit those paces and you’re going to make some serious gains.
“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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
1 Mile WU @ Easy Pace (RPE: 3)
2 Miles @ Half Marathon Pace (RPE: 6-8)
1 Mile @ Easy Pace (RPE: 3)
x 4
A big half marathon session for those who like to work in miles. A real opportunity to practice goal pace and build some confidence ahead of your race. Each rep will get progressively tougher, so dig deep towards the end of this one.
