A slight change to the S&C so let me know how that goes. Just a bit more focus on the legs. Only 3 runs and 2 of them at easy pace as it’s a recovery week. But the long run is the key, the longest of this plan (we have one more 3 hour run). If you do feel good at the end of 3 hours and wanted to do a bit more, perhaps to get to 32km, by all means add a little extra on (20 mins). Fuelling will be key, so keep taking those gels. Any problems just let me know. Keep up the great work Manami.
A good home workout for the legs. No weights needed, but if you do have some that will add to the difficulty. Recoveries around 30-60s. If time is limited then combined two exercises together. So whilst recovering from squats for example you could be doing your calf raises. This could save you as much as 15 mins.
*Recoveries: 2 Mins Between All Reps
Big session this so start off at 10k pace and then look to hit 5k pace for the last 4 reps. Always focus on running tall and staying relaxed.
“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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Time to make sure your fuelling and hydration is on point. 30-60g of carbs per hour. The longer the run goes on the tougher it will get.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”