28 POINTS
10 Mins WU @ Easy Pace RPE: 3
15 Mins @ 10K Pace RPE: 7
10 Mins @ 10K Pace RPE: 7
5 Mins @ 5K Pace RPE: 8
10 Mins CD @ Easy Pace RPE: 3
Recoveries: 2 Minutes
Quality 10k session. These are the runs where the magic happens.
3 hours is scary. But you know you can run 2 hours fairly comfortably, so in fact it’s only the last hour you’ll be working hard and mainly running on tired legs, at know point will you be breathing heavily like at track. It’s also the mental challenge of just ticking off the miles. If you have time a point to point is great. One of my favourite marathon runs was going to Eastbourne for their parkrun. I made it with seconds to spare and I got there feeling so smug that I had run all the way from Hastings. Might take some planning logistically but just the sort of thing to consider. Hastings to Camber is another long run I’ve really enjoyed in the past, and if it’s windy, pick a route where you’ll have the wind on your back. Any problems with the rest of the schedule just let me know. You got this.
10 Mins WU @ Easy Pace RPE: 3
15 Mins @ 10K Pace RPE: 7
10 Mins @ 10K Pace RPE: 7
5 Mins @ 5K Pace RPE: 8
10 Mins CD @ Easy Pace RPE: 3
Recoveries: 2 Minutes
Quality 10k session. These are the runs where the magic happens.
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
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.
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.
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.
Time to make sure your fuelling and hydration is on point. 30-60g of carbs per hour. The longer the run goes on the tougher it will get.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
This website uses cookies so that we can provide you with the best user experience possible. Cookie information is stored in your browser and performs functions such as recognising you when you return to our website and helping our team to understand which sections of the website you find most interesting and useful.
Strictly Necessary Cookie should be enabled at all times so that we can save your preferences for cookie settings.
If you disable this cookie, we will not be able to save your preferences. This means that every time you visit this website you will need to enable or disable cookies again.