The big one. The training run that we’ve been building towards. You’ve done so well to this point and know that this is the last training run longer than 90 mins (not inc HHM). So if you can get this one done you have completed all the hard work and you will be ready for Brighton in 5 weeks time. You got this Sarah. Any problems let me know.
10 Mins WU @ Easy Pace RPE: 3
8 Mins @ HM Pace RPE: 6 (2 Mins Recovery)
8 Mins @ 10k Pace RPE: 7 (2 Mins)
6 Mins @ 5K Pace RPE: 8 (2 Mins)
8 Mins @ HM Pace RPE: 6
10 Mins CD @ Easy Pace RPE: 3
A good session to practice some HM pace, but also appreciate the variation between the speeds at different distances. Work hard, run tall, smile. You got this.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
| Single Leg Calf Raises | 2 x 10* (5kg) |
| Shoulder Press | 2 x 8 (5kg) |
| Split Squat | 2 x 15* (5) |
| Goblet Squat | 2 x 15* (5) |
| Bicep Curls | 2 x 15 (5kg) |
| Russian Twist | 2 x 15 (5) |
| Bent Over Row | 2 x 15 (5kg) |
| Plank | 2 x 60 Secs |
| Dead Bugs | 2 x 10 |
| Tricep Dips Dumbbells | 2 x 15 (5kg) |
| Dumbbell Swings | 2 x 30 (5kg) |
| Single Leg Glute Bridge | 2 x 10 |
| Wall Sits | 2 x 45 Secs |
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
10 Mins WU @ Easy Pace (RPE: 2-3)
50 Mins @ HM Pace (RPE: 5-6)
10 Mins CD @ Easy Pace (RPE: 2-3)
Practicing goal pace is a key part of any training plan. The more miles you can get done at goal pace the more comfortable it will feel on race day.
*Recoveries: 30 Seconds after the 30 second reps, 60 seconds after the 60 second reps. Simples.
Coach Simon🍊 “Make a note of RPM & the resistance level so you can increase them as you do more sessions.” Recoveries in between intervals are the same as the effort. So 30 and 60 seconds easy pace.