Another good week. I’ve made the assumption the Pudding Dash will be run at a high effort, let me know if that isn’t the case. The only concern here is we have 5 days on the spin, albeit a rest from running when the S&C comes in on Thursday. So if possible it might be worth tweaking it slightly. I always stick to the original plan as there’s a chance it’s set that way from previous communication. But keep up the great work Michelle.
It was a good week of training with a mixture of runs. Really enjoyed although feeling a little tired at times. Highlight being the pudding dash 😊 which was great fun and lovely to see everyone. Going to be nice having a few days off now, but I’m sure I wiil struggle in a couple of days and wish to be out for a little run 🏃♀️. Looking forwards to next Sundays 10 miler 😊 I also noticed on Strava that I have hit over 1035 miles so far this year !! Which I’m so pleased about
I’ve just done about 4 feedbacks on the spin where the runners didn’t hit their targets so thank you again for being such a model runner and consistently hitting the plan. It means a lot to me as a coach. Another really strong week and this year since we teamed up has been brilliant. I still think the best is yet to come though which should have you even more excited going forward. Thank you Michelle. See you Sunday.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Recoveries:
100 & 200m: 60 Seconds
400m: 90 Seconds
800m: 120 Seconds
A good session to do on the track. Really work hard during these reps to try and hit those targets. To get faster over 5k we need to train quicker in sessions like this. Perhaps start at the first bend so the 400s & 800s will begin at the start line. Go get ’em!!
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
So slightly more challenging and time consuming. To save time you can superset some exercises. What does that mean? Well rather than having 60 seconds recovery after your Kettlebell Swings, use that 60 seconds to do the Farmers Walk. And then go back to the Kettlebell Swings again. So you’d alternative 2 exercises and once, then have a short break before doing the same again. It saves as much as 15 mins that you’d otherwise just be standing around. Any issues let me know.
70 Mins @ Easy Pace (RPE: 3)
Keep the effort level down on these easy runs and focus on good running mechanics.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
