10 POINTS
30-45 Mins @ Varied RPE
A good mix of cardio and strength work. Can be a fun session! Have a good one 🥊😁
Tuesday we are doing pyramid hills using the lampposts so that might be an option and you could swap those days if you were keen on getting some hill work in before HHM. I’ve added some extra Sunday as well. So we are pushing the pts now to a very good, but manageable level in my opinion. But let me know how it feels, as we don’t want to get too carried away, especially as everything is going so well right now. The week before and after PW will be easy, so only 2 more weeks of full training before that taper, so keep up the great work Lou.
Must better this week. Last week everything hurt and I felt soooooo tired.
Not putting the blame solely on the Wednesday run but it shows if you have an easy run which then becomes an effort, what a different it can make to how you feel. Obviously I appreciate other factors may have been in play too. Plus I think we’ve found your sweat spot right now in terms of training pts. Anywhere around the 135 mark. What are your HM goals? Interested to discuss that as you are running really well, but equally we’ve not done much distance or any HM tempo stuff so wanted to set a good target to aim for. Awesome work Lou. One of just 3 in the team to hit 15 weeks on the spin in the 100% club, that is some achievement.
30-45 Mins @ Varied RPE
A good mix of cardio and strength work. Can be a fun session! Have a good one 🥊😁
10 Mins WU @ Easy Pace (RPE: 3)
2 Mins @ 5k Pace (RPE: 8)
60s Recovery
4 Mins @ 5k Pace (RPE: 8)
120s Recovery
6 Mins @ 10k Pace (RPE: 7)
120s Recovery
6 Mins @ 10k Pace (RPE: 7)
120s Recovery
6 Mins @ 10k Pace (RPE: 7)
120s Recovery
4 Mins @ 5k Pace (RPE: 8)
120s Recovery
2 Mins @ 5k Pace (RPE: 8)
60s Recovery
10 Mins CD @ Easy Pace (RPE: 3)
Build up to a long interval session like this. Good to practice a variety of paces and dig deep during those longer middle reps.
A good all round session to work the legs and core. You should have built up to this fairly gradually, so don’t dive in head first as you want to take your time building your strength. Be sensible with the weights to begin with.
If short on time combine 2 exercises together (superset) them to save on the recoveries. Ideally one leg exercises and one core exercise where possible. Eg squats and planks.
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!”
60 Mins @ Varied Intensity (RPE: 3-9)
A great way to get the heart pumping to some banging tunes. Have fun 😁
Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.
Combining both the legs and core into one good session can offer some good variety. Be sure to be sensible if you do change up any of your weights or use different exercises.
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.