2 really good sessions this week. The group sessions are always an option too if you prefer that on the Tuesday evening. Then the Sunday long run as well. We’ve got some big runs coming up over the next 3 weeks, so enjoy the slightly shorter Sunday run. Any problems let me know.
Obviously another weird one hr still elevated, but feel OK and less fatigued. Enjoyed the long one Sunday.
Hopefully back on track this week!
Yeah some good sessions in there. A few of the team have indicated their heart rate is very high and doesn’t match their RPE. If you’re able to have a chat that’s always a sign that things are ok. We’ll keep an eye on it We’ve dropped to 88% total training now so if we can get that going back in the right direction I think you’ll start to notice those gains again. That is a good stat to follow I feel as we want to get to then end of the plan over 95% if possible. We can always add on some extra points as the fitness improves if need be to help the cause. Well done Victoria.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
10 Mins @ Easy Pace (RPE: 3)
15 Mins @ HM Pace (RPE: 6)
90 Second Recovery
5 Mins @ 5K Pace (RPE: 8)
90 Second Recovery
4 Mins @ 5K Pace (RPE: 8)
90 Second Recovery
3 Mins @ 5K Pace (RPE: 8)
90 Second Recovery
2 Mins @ 5K Pace (RPE: 8)
90 Second Recovery
1 Min @ 5K Pace (RPE: 8)
10 Mins @ Easy Pace (RPE: 3)
Credit TRC for this one. Imperative to stick to half marathon pace in that first 15 minute tempo. Otherwise you’ll be too fatigued to hit target 5k pace in the shorter reps.
| Single Leg Calf Raises | 3×8 |
| Tricep Dips Dumbbells | 3 x 10 (6kg) |
| Single Leg Squats | 3 x 10 |
| Bicep Curls | 3 x 10 (12kg) |
| Forward Lunge and Rotation | 3 x 10 (6kg) |
| Shoulder Press | 3 x 10 (10kg) |
| Single Leg Glute Bridge | 3 x 10 |
| Bent Over Row | 3 x 10 (12kg) |
| Back Extensions | 3 x 8 |
| DeadLift | 3 x 10 (20kg) |
| Squat Jumps | 1 x 5,6,7 (12kg) |
| Plank | 3 x 60s |
| Press Up | 3 x 10 |
You’ve well educated in this area so more than happy if you want to mix it up.
2km WU @ Easy Pace (RPE: 3)
5k @ Marathon Pace (RPE: 4)
5k @ Half Marathon Pace (RPE: 6)
2km CD @ Easy Pace (RPE: 3)
A good session to mix up paces. WU & CD very important to slowly build the pace. A flat route is ideal here if you can.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
