0 POINTS
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Quite a few of the team are taking part in the Rye 5 or 10 mile if that was of interest. The 5 miler would mean we don’t need to change the other runs. The 10 miler (very hilly) would mean we ditch the 45 min run and a home workout. Any questions about that, just ask. Myself and Jacqueline will be marshalling the 10 miler.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Hills can really build your strength as well as improve your running form. The focus here should be RPE as HR and pace will fluctuate between reps. So make sure you are working in Zone 6 here from an RPE perspective, and perhaps push to Zone 7 of the last few reps.
*reps/seconds on both sides
If some of the sets/reps are too demanding at first, just do what you can, you can always build up to 60s slowly. Wall sits and planks in particular can be tough, so just go to the point you feel you need to stop and repeat that time, even if it’s only 20s.
A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.
Make Heart Rate your focus here, unless you don’t have a reliable reading then PRE is more important than pace.
*reps/seconds on both sides
If some of the sets/reps are too demanding at first, just do what you can, you can always build up to 60s slowly. Wall sits and planks in particular can be tough, so just go to the point you feel you need to stop and repeat that time, even if it’s only 20s.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
A really good session to offer variety into your long runs. Focus on pace for the Zone 3 sections and heart rate for Zone 2.