A good week here. We’ve got our anaerobic workout (speed work at high HR), the 5k Friday to look forward too, a 60 minute easy run and a long run. All the perfect ingredients for making some solid gains. If you’re free Tuesday evening and wanted to run in a group, I put on a session with the team, it will be shortish reps (1-4 mins) so would be a good alternative to doing the 20 x 1 min solo. Any issues let me know but let’s make this another strong week.
10 Mins WU @ Easy Pace RPE: 3
20 x 60 Seconds @ Fast Pace RPE: 9
(60 Second Recoveries)
10 Mins CD @ Easy Pace RPE: 3
Don’t go off too fast as 20 reps is a lot. You should feel like you’re working at a very high effort level towards the last 15 seconds of each rep. Go get ’em!
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.
“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!”
I’m a big fan of consistent splits. With any race avoiding getting swept away with the crowds is key, so focus on that early pace and hold back, settle into a rhythm. Km 4 is often the hardest, so zone in on 4 and dig deep. You got this!
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
