Looks super busy I know with only the one day off, but hopefully the fact the gym sessions are not too hard, helps. Plus it’s good to keep busy right. You could always combine one of the your gym sessions with an easy run or put them together if you wanted a 2nd day off. But some good stuff in here. We’ve got the track session, which is a tough one, the easy hills and the long run. So a good mix this week. Any issues just shout. Keep up the great work Emily.
Starting to feel those extra miles now! But still feels manageable. Another good week!
Well done Emily, there are going to be times when this will feel tough and you’ll feel tired. But just think about what that finish line is going to feel like on Brighton seafront with the crowd either side and how proud your family are going to be of you. Trust me, it’s worth it.
Recoveries:
8 Mins – 120 Seconds
3 Mins & 2 Mins – 90 Seconds
Tough session this and the idea is to try and keep those 8 minute reps consistently at 5k pace. The first one will feel comfortable, but the last one will feel like hell. The middle part of the session is to inject some speed in the legs and induce fatigue and possibly some lactic, so you have to work hard in that final rep.
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
60 Mins @ Easy Pace (RPE: 2-5)
60 mins on the flat is quite different to 60 mins on the hills. So it’s important to differentiate between the two and if you do a hilly easy run, to account for that extra training load and how it might impact the rest of your week.
Let me know if you can merge the two sessions you currently do into one and if you send me a screenshot of the exercises I can then add them to this page.
Let me know how you get on with this. If you need to tweak any of the reps and weights slightly then that is fine. I can change them on here if you want me to.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
