A busy but good week. I feel like each day has a nice balance too it. So rather than over working, it’s the cumulative effect of the activities which will do the trick. So hopefully it’s all achievable. We mix things up with the weekend run by introducing half marathon paced miles. Keeps it a bit more interested than just running easy all the time. It should feel relatively comfortable to be honest as if you get a HM right it’s only the 2nd half, and the last 5k in particular that really hurt. Any problems let me know. Keep up the great work Mitch.
So so week, busy weekend and tried to train around the time I had available this weekend.
Forgot to mention, ive decided to lose some weight so been on a 500calorie or so deficit this week, which has probably affected my mood and energy levels a bit.
One last thing! I sound really depressive this week in my feedback but I know its all part of the process, not every week is going to be perfect and I dont feel that bad about how ive done, its more than Id be doing sitting on the couch right.
Its my bday today so I shall be bringing choccies to track!
Still decent. And keeps us above the 90% overall which given the tough start is a good response. Always take the positives and try not to dwell on a week like this too much. Every Monday we start fresh with a new opportunity to hit our targets.
Nutrition isn’t my strong point but from a quick bit of research (googled it), 500 calorie deficit with your training load does worry me. I would at least half that to be on the safe side. A calorie deficit will increase your injury risk so if the margins are tighter (lower deficit eg 250) it’s probably better. Then hopefully as the plan progresses you’ll naturally get fitter and lighter. Get injured, and everything goes to pot.
Happy Birthday as well, probably should have started with that. 😂🤦♂️ See you soon
Recoveries:
5 & 4 Mins (120s)
3 & 2 Mins (90s)
1 Min (60s)
A really good session to practice 5k pace but then also get some speed into the legs. The real challenge will be holding 5k pace in the last 2 reps and that’s when we replicate what it feels like to have to dig deep late in a 5k race.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Enjoy. Swimming is a great alternative to running and probably the best form of cross training.
60 Mins @ Varied Intensity (RPE: 3-9)
A great way to get the heart pumping to some banging tunes. Have fun 😁
| Squats | 45s x 2 |
| Russian Twist | 45s x 2 |
| Calf Raises | 30s x 2 |
| Plank | 60s x 2 |
| Split Squat | 60s x 2 |
| Dead Bugs | 45s x 2 |
| Wall Sits | 60s x 2 |
| Flutter Kicks | 45s x 2 |
| Glute Bridge | 45s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 45s x 2 |
| Side Planks | 30s x 2 |
A solid workout covering all key muscles groups in the legs & core. 30 second recovery between reps! Enjoy 💪
90 Mins @ Easy RPM (RPE: 2)
Important to get some decent time on the bike given on race day that will be your longest discipline.
2km WU @ Easy Pace (RPE: 3)
10km @ HM Pace (RPE: 6)
2km CD @ Easy Pace (RPE: 3)
If you are training for a specific time in a half marathon, getting some miles in at goal pace is key. If it’s early in your plan don’t worry too much if you’re little off pace at this stage. With the upcoming training that should improve over the weeks. In that scenario don’t give up, hold a consistent pace and RPE throughout.
Enjoy. Swimming is a great alternative to running and probably the best form of cross training.
90 Mins @ Easy RPM (RPE: 2)
Important to get some decent time on the bike given on race day that will be your longest discipline.
2km WU @ Easy Pace (RPE: 3)
10km @ HM Pace (RPE: 6)
2km CD @ Easy Pace (RPE: 3)
If you are training for a specific time in a half marathon, getting some miles in at goal pace is key. If it’s early in your plan don’t worry too much if you’re little off pace at this stage. With the upcoming training that should improve over the weeks. In that scenario don’t give up, hold a consistent pace and RPE throughout.
