If you did race Sunday see how you feel Monday. Sometimes rest is more important. And hopefully you will have recovered fully from the flu. Friday’s hill session is a good one and we are getting serious now with the long run. Exciting times ahead. Any problems let me know. Happy New Year Lou. I have a feeling 2026 could be a good one for you and your running.
I got it all done. Tricky with New Year and life fitting it in. Back to normality next week.
Was worried about trying the step machine, mainly because it’s in the main gym and I never go in there. Happy to continue using it.
Enjoying these plans and how they’re pushing me outside of my comfort zone.
Smashed it again. Where do you normally do the cross training? Upstairs? But good to get in the main gym. I thought I would hate the gym as very self conscious but then realise once I’m in there no-one actually cares or engages with each other, at least not in my gym, so find it quite easy 😂 140pts is a great level to be training at excited to see how this translates to results later in the spring.
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.
A really good way to get your S&C in. A full body workout with barbells will really aid your running and reduce the risk of injury.
The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.
40 Mins Elliptical (RPE: 5-6)
A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
A really good way to get your S&C in. A full body workout with barbells will really aid your running and reduce the risk of injury.
10 Mins WU @ Easy Pace (RPE: 3)
60 Secs Uphill (RPE: 8)
90 Secs Downhill (RPE: 4)
45 Secs Uphill (RPE: 9)
75 Secs Downhill (RPE: 4)
30 Secs Uphill (RPE: 9)
60 Secs Downhill (RPE: 4)
x 5
10 Mins CD @ Easy Pace (RPE: 3)
Hills can really build your strength as well as improve your running form. This session is tough but will really help you make big gains. Use the downhill as a light recovery jog, so exact recovery times can be flexible.
8 x 100 metre Strides (RPE: 8)
60 second recoveries
A chance to really focus on exaggerating perfect running form. Best done before a session or after an easy run. Not a sprint. CLICK HERE for more details.
40 Mins Elliptical (RPE: 5-6)
A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.
140 Mins @ Easy Pace (RPE: 3-6)
Keep the long runs at a low effort level. Obviously the longer the time wears on the harder the run will become. Make sure you hydrate and take fuel with you.
