Extra run this week . The training eases back after this week a touch to get you fresh for race day. So keep up the great work Mark.
All reps completed
Fantastic work Mark. So consistent. It’s no surprise you have stayed injury free for so long and achieved what you have. A great example to so many of the runners you help.
Maintaining your current 5k pace will get progressively more challenging as a session unfolds. So breaking it down in this nature should allow you to maintain that pace for the whole session.
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!”
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.
90 Mins @ Easy Pace (RPE: 3)
30 Mins @ HM Pace (RPE: 6)
Let’s introduce some half marathon pace into your long run. Practicing goal pace when the legs are tired is a good test and simulates how it will feel on race day. Dig deep. You got this.
