When I first starting training plans, the way I worked my scheduled was I’d pick the most important run of the week and check the weather forecast. I’d pencil that run in for the nicest day. So you could check your availability from work, then see which of your days off is the best, and plan the long run for that. You can then work the gym session, 60 mins easy around that. I don’t think there will be a Sunday long run this week because there are two local halfs and I put it in Saturday so you would be rested for track the following week if that is an option with your shifts. Sorry a lot to digest but more just putting suggestions out there about how to get the best out of your running.
10 Mins WU @ Easy Pace RPE: 3
8 Mins @ HM Pace RPE: 6 (2 Mins Recovery)
8 Mins @ 10k Pace RPE: 7 (2 Mins)
6 Mins @ 5K Pace RPE: 8 (2 Mins)
8 Mins @ HM Pace RPE: 6
10 Mins CD @ Easy Pace RPE: 3
A good session to practice some HM pace, but also appreciate the variation between the speeds at different distances. Work hard, run tall, smile. You got this.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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.
A good workout that will cover all the fundamental movement patterns and key muscle groups in the legs.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
It’s said that 1 minute of swimming has the same benefit as 1 minute of running. So a nice 45 minute swim replaces an easy 45 minute run and takes away any impact. Ideal if you are struggling a little with injury.
