Hopefully this fits in ok with the trip. I’ve put Gym S&C and the Magic Stairs instead of circuits again this week. You could tweak the weekend as well depending what’s available in Tenerife. Perhaps some more cross training again rather than smashing out a 90 min long run in the heat. Either way I hope you have a fantastic time and safe travels.
Forgot to weekly feed back!
What, you forgot weekly feedback whilst out celebrating your 40th birthday on holiday. You have all your priorities wrong 😂 Given the travel at trip, another strong week. Awesome work Lou.
Recoveries:
8 Mins – 120 Seconds
3 Mins & 2 Mins – 90 Seconds
Tough session this and the idea is to try and keep those 8 minute reps consistently at 5k pace. The first one will feel comfortable, but the last one will feel like hell. The middle part of the session is to inject some speed in the legs and induce fatigue and possibly some lactic, so you have to work hard in that final rep.
30-45 Mins @ Varied RPE
A good mix of cardio and strength work. Can be a fun session! Have a good one 🥊😁
A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 20 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.
Keep the gym stuff simply and always ensure any changes are small.
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!”
90 Mins @ Easy Pace (RPE: 3)
Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.
