So this was initially meant to be a recovery week, but given you’ve missed a few runs due to illness I thought you’d prefer a full week. To hit the points, which is a really impressive target by the way (let me know if it feels too much), I’ve added some mins onto the runs and the stair climber. So Thursday is quite a big day now (hope that is ok?). Any problems let me know. Keep up the great work Lou.
Overall a good week. A bit disappointed with today’s effort but was just a bad run, onwards to the next!
Next week’s schedule looks good, dreading park run 🫣 as usual but I know I need to do it. Moved the swims around to fit work better, but that’s all. Excited by the high points up for grabs 😊.
There will always be bad runs or bad sessions, the more you do, the more likely they are. The important thing is you hit the targets and when you have those great races later in the year all we will see looking back at this week is you hit the pts. So individual runs will soon be a distant memory. Excited at the level you are training at now and really optimistic about what you can achieve as we start heading into the spring. Awesome work Lou.
40 Mins Swimming @ Easy Pace (RPE: 3)
Swimming is a great alternative to running and probably the best form of cross training. Have fun!
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.
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
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.
30 Mins Elliptical (RPE: 6-7)
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.
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
1 Mile WU @ Easy Pace (RPE: 3)
2 Miles @ Half Marathon Pace (RPE: 6-8)
1 Mile @ Easy Pace (RPE: 3)
x 4
A big half marathon session for those who like to work in miles. A real opportunity to practice goal pace and build some confidence ahead of your race. Each rep will get progressively tougher, so dig deep towards the end of this one.
