Another big week. Hitting 144pts which is going to be your highest level yet, so it’s a point of the training we want to listen to the body and just make sure we don’t push too hard. That said, once we get through the next few weeks we ease back slightly to ensure you are fresher during the race season. So if you can get through these next few weeks with high training points you should find you’ll peak come March. I’ve included the stair climber again as I feel that is such a useful machine.
Pleased I got it all done again. Enjoying the high level of points and variety.
Next week’s LR is scary! I find it difficult to plan a route with specific speed segments with all the hills in this area, and the seafront is boring or windy (most of the time). Do you advise concentrating on RPE ?
Another really strong week Lou. Scary is good sometimes. Pushing ourselves out of our comfort zone is what makes us stronger. In terms of location, the Cuckoo Trail would be my recommendation. It’s probably as close to you as Hastings, if not closer. A slight elevation from North to South and normally out of the wind due to the protection. Possibly my favourite place to run, and I would go there more were it not for the travel time.
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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.
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.
50 Mins Swimming @ Easy Pace (RPE: 3)
Swimming is a great alternative to running and probably the best form of cross training. Have fun!
2km WU @ Easy Pace (RPE: 3)
1km @ 5k Pace (RPE: 8)
2 minutes recovery
x5
2km CD @ Easy Pace (RPE: 3)
Classic session. Super simple. The end result being you have a better understanding of your current time for a 5K. Work hard and ideally finish each rep a few seconds quicker than your current 5k pace.
Slowly adding time to your longer runs is the way forward. Keep the effort level down and continue to check in with your form.
