I thought we’d try and easyish speed session. Just be careful though, but we do want to wake up those fast twitch fibres at some stage. We also go further with the long run and I’ve kept that 4th run in for now, but see how you feel, some easy cross training might work better if the foot or legs start to complain. Any problems let me know.
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
2km WU @ Easy Pace (RPE: 3)
400 Metres @ Target Pace (RPE: 8)
90 Seconds Recovery
x 6
200 Metres @ Target Pace (RPE: 9)
60 Seconds Recovery
x 6
2km CD @ Easy Pace (RPE: 3)
A really good session where you can work on your speed and form. Important that you are going quicker than your current 5k pace to make gains. Run tall and proud.
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!”
160 Mins @ Easy Pace (RPE: 3)
This is the sort of distance where fuelling is now a priority. You’ll also start to get tired legs, but unless there is any specific pain, keep going, you’ll be amazed how far you can run on tired legs.
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.
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
