Recovery week so we drop back, hence only 3 runs. These are crucial and allow us to push on for the next 3 weeks of training and increase the pts. If you wanted to join the Tuesday gang the evening session is only worth a few additional pts. Manami who is also chasing sub 4 in the Spring has the same marathon session this week. Hers is currently scheduled for Sunday, but it might be possible to team you up if that’s something you wanted to consider. Your next 2 big marathon sessions also align with her so having a training partner like that could help, albeit you might prefer doing them solo with your tunes on.
Sooo nice having a recovery week. Very happy with the plan, nervous but excited for 160 mins long run! 😅😅😅
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
2 Km WU @ Easy Pace (RPE: 3)
1 Km @ Marathon Pace (RPE: 5)
1 Km @ Half Marathon Pace (RPE: 6)
1 Km @ 10 Mile Pace (RPE: 6)
1 Km @ 10K Pace (RPE: 7)
1 Km @ 5K Pace (RPE: 8)
1 Km @ 3K Pace (RPE: 9)
2 Km CD @ Easy Pace (RPE: 3)
A challenging but rewarding session where you can experience what it feels like to run at different paces.
“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!”
20 Mins @ Easy Pace (RPE: 3)
20 Mins @ Marathon Pace (RPE: 5)
x 3
A good opportunity to practice some marathon pace on your long run. Crucial if you have a time in mind. Also sometimes a good option to add some variety to a normal 2 hour long run.
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.
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.
