Sorry I didn’t get this up earlier. It just slipped my mind. Any problems let me know. But Merry Xmas and well done on completing the first plan.
Not a good week for training.Am determined though to get back to it.Might have to juggle a bit of it round this week I’m not sure yet as it’s hard with school holls.My main aim is like we chatted about the Hastings half this year but I have decided to sign up for rye ancient trails as well.Last year I did the 15k and I know it’s a step up but I’ve signed up for the 30k to challenge myself.Hope this is ok and as soon as kids are back to school I will be full on back to training mode
The best way of looking at this is, most plans finish with a week off. Sometimes two. So no need to put any pressure on yourself, do the best you can this week and start afresh in the New Year. The 30k? Amazing. The best part of that route is definitely the second half, some of the wooded trails are glorious. My favourite race of the year for sure. You’ll love it and we’ll be able to get your fitness up to that level.
A really quick 12 minute core workout!! 30s recovery between reps. Click on the exercise to view a Tutorial.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
parkrun is the best!!! Every Saturday at 9am. A great opportunity to push our effort levels and run alongside other people. Make sure you get there nice and early for your WU & Strides. I normally aim for 8:15 to give myself plenty of time.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
A good opportunity to practice some half marathon pace on your long run. This is a tough session so you’ll be working hard, embrace that. You got this 💪
So just to clarify you start the session with a nice easy 20 minute jog. Don’t worry about the pace here, even if you are slower than your “easy pace” target, this is all about warming up the muscles. Then settle into your half marathon pace for 20 mins.
Once you’ve completed that, you repeat that process two more times, for a total of 2 hours of running, of which half will be at your target half marathon pace. Each 20 minute half marathon section will feel tougher than the previous and you’ll be working very hard in that last block.
You got this!!!
