I know it’s a trek into town but we do have access to the track Tuesday from 10-11. Normally only a handful of us there but it’s a nice atmosphere. I’ve just started going back although running easy still. I’ve put the 4th run in, instead of cross training. If the foot starts being a dick again then switch back, but hopefully it won’t come to that. Any problems, shout.
Another good week from a running POV. Long run fuelling is my biggest worry at the moment so will pick your brains on this when you’re back 🙏🏻
Now give me my motherf***ing gold star
😂 You only get a gold star every 5th week. So if you get to 10 on the spin you’ll have two by your name, but the following week none will show. Although now I feel a bit threatened what might happen if I don’t put one next your name 😂 Another strong week though and really happy with how things are progressing. Yes fuelling is key. In simply terms we want to take on as many carbs as we can per hour. A regular gel may have 20g. I took one every 40 mins in my last block, so 30g per hour, but that is still low, up to 60g is recommended. Although the slower we are running the less we need in truth. So you might find one every 40 mins works for your right now. Also depends on the gel. SIS are 20g, but Maurten are as high as 40g. But somewhere between 30-60g per hour is what we want. The more the better. But like with any form of training, I’ve taken a progressive approach to my own fuelling. So for my next marathon, I’ll look to push it up to 40-50g per hour and eventually up to 60g+
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
2km WU @ Easy Pace (RPE: 3)
1km @ 10k Pace (RPE: 7)
2 mins recovery
x 7
2km CD @ Easy Pace (RPE: 3)
Progression from shorter 1k rep session. Build up to this slowly. Focus on hitting your goal 10k pace during this session and running with good form.
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
140 Mins @ Easy Pace (RPE: 3-6)
Keep the long runs at a low effort level. Obviously the longer the time wears on the harder the run will become. Make sure you hydrate and take fuel with you.
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.
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
