First week of the new plan. I’ve added in Fitball and Yoga for some extra points. Any problems with the S&C let me know but you can always tweak it slightly if you want to do some different exercises.
Don’t go off too fast as 20 reps is a lot. RPE towards the end of each rep should be a 9 and pace will be towards the lower end or just under your 3k targets. Consistency is the key.
Did my session at track today as busy this evening.
It was hard as I was chasing Mark.
My pace slowed in last few reps as I did the first few to fast.
Please over all with the amount of efgort
Great work Sue. Good to get this done early when you can and in the daylight. Always nice to have someone to chase as well and Mark is sub 30 for 5k these days so a good target for you in a session like this. Coach Simon 🍊
If you have an accurate heart rate, then use that as your main data to determine pace, if not RPE is the best option. Hills are always going to cause them to go too high, unless you are super fit. Finish off with some strides.
Will do the strides over the next couple of days.
Didn’t have time due to the meeting.
Otherwise a nice relaxed run.
Well done Sue and yes no worries about the strides. Squeeze them in when you can. Coach Simon 🍊
Add in a few more of the new exercises if you want. But overall this is still a very good all round workout.
Gym session done followed by strides.
They were hard as my legs were tired and there was just of wind on Bexhill seafront.
Despite this the session went well.
Excellent work Sue. Sometimes doing them on tired legs isn’t a bad idea. After all, the time we are most likely to produce a really fast burst of speed is at the end of a race, when the legs will feel like that. An excellent day of training so really well done. Coach Simon 🍊
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
A day doing housework ect.
Body needed a day with no exercise.
Legs felt better after yesterday yoga which consisted of lots of stretching. Just what I needed.
Well done Sue, glad you are feeling better after some rest. Coach Simon 🍊
Long runs are key. Fuel and hydrate well & join a group if you can.
Will have a recovery day Sunday as ran Saturday
Well done Sue. I’ve switched them round on the dashboard just so it’s correct. Only takes a few seconds for me to do that. Well done on your long run today and enjoy your day off. Coach Simon 🍊
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Did this run on Saturday.
Found it hard today. Body was tired but completed the 2 hrs.
Had to walk do of the hill at the top of stonestile lane
I was saying to Michelle that I lived at the top of Stonestile Lane for 18 months and during lockdown and never once ran up it. It’s way too hilly and quite dangerous to be honest on some of those corners. I’m not surprised some walking was required. Nice to tick this off early though and have a bit more time Sunday. Coach Simon 🍊
