I do enjoy these recovery weeks. There is the option to swap parkrun for a 90 mins easy run if you prefer. But often keep the quality in there and reducing the mileage is a good way to treat these lighter weeks. Any problems let me know. Keep up the great work Glenn.
Good week.
Noted your comments regarding the easy runs. Will rein it in on those, so tempting to go faster when I think I can.
Yeah its important to keep them controlled. Just remind yourself there’s a time and place to push the pace and that will come as the plan evolves, especially as we focus more on half marathon pace. Another excellent week though, so well done Glenn.
A really quick 12 minute core workout!! 30s recovery between reps. Click on the exercise to view a Tutorial.
10 Mins WU @ Easy Pace (RPE: 3)
60 Secs Uphill (RPE: 8)
90 Secs Downhill (RPE: 4)
45 Secs Uphill (RPE: 9)
75 Secs Downhill (RPE: 4)
30 Secs Uphill (RPE: 9)
60 Secs Downhill (RPE: 4)
x 5
10 Mins CD @ Easy Pace (RPE: 3)
Hills can really build your strength as well as improve your running form. This session is tough but will really help you make big gains. Use the downhill as a light recovery jog, so exact recovery times can be flexible.
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
“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!”
parkrun is the best!!! Every Saturday at 9am. A great opportunity to push our effort levels and run alongside other people. Make sure you get there nice and early for your WU & Strides. I normally aim for 8:15 to give myself plenty of time.
