27 POINTS
Recoveries: 90 seconds all reps
Credit TRC for this one. Imperative to stick to half marathon pace in that first 15 minute tempo. Otherwise you’ll be too fatigued to hit target 5k pace in the shorter reps.
Track Monday? Other options for some speed work are my group Tuesdays evening or the track Tuesday morning (10-11). Tuesday morning a small group turn up and do their own thing. If you do make it, keep it steady, especially at first, it’s quite a big jump up from doing the easy runs and we don’t want to cause any damage. To compensate the long run is shortened a bit. Keep up the great work Sally. Any problems let me know.
Recoveries: 90 seconds all reps
Credit TRC for this one. Imperative to stick to half marathon pace in that first 15 minute tempo. Otherwise you’ll be too fatigued to hit target 5k pace in the shorter reps.
50 Mins Swimming @ Easy Pace (RPE: 3)
Swimming is a great alternative to running and probably the best form of cross training. Have fun!
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Slowly adding time to your longer runs is the way forward. Keep the effort level down and continue to check in with your form.
Another strong workout and still important we include some upper body exercises in the training.
A good way to smash out some cardio in just 30 mins. You should find you get a good sweat on doing this session.
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.