Sorry. Tuesday’s session is the same as track last week (this doesn’t happen often). But I could set something else if you prefer. Or you could even do track again if you did the long run Saturday?? 🤔 Sunday’s sessions is a good one. Not sure what’s happening with the Sunday runs at the moment. I’m going to attempt 90 mins if my knee is ok, Paul’s group might be an option you would want to consider, but they might be moving a bit too fast on your off miles but again I could tweak the session if you did want to try that group. They run for 90 mins at 9 min miling. Starting at 7:30 from Horntye.
Busy start to week, and disappointed to miss my first session of this training block. But 2 good sessions at the weekend made up for it, so in positive spirits.
Still a good week and missed sessions at times are inevitable. The fact it’s your first one of this block shoes how well you are doing. If you want I can always tweak the plan the following weeks to make up for those missed points. It just depends how you feel really in terms of the progress and workload. But yes, loads of positives coming from the weekend in particular. Great work Beb.
| Squats | 45s x 2 |
| Russian Twist | 45s x 2 |
| Calf Raises | 30s x 2 |
| Plank | 60s x 2 |
| Split Squat | 60s x 2 |
| Dead Bugs | 45s x 2 |
| Wall Sits | 60s x 2 |
| Flutter Kicks | 45s x 2 |
| Glute Bridge | 45s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 45s x 2 |
| Side Planks | 30s x 2 |
A solid workout covering all key muscles groups in the legs & core. 30 second recovery between reps! Enjoy 💪
0 mins @ RPE 0-1
“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)
3 Miles @ Marathon Pace (RPE: 5)
3 Miles @ Half Marathon Pace (RPE: 6)
1 Mile CD @ Easy Pace (RPE: 3)
A good session to mix up paces. WU & CD very important to slowly build the pace.
60 Mins @ Bimble Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
60 Second Recoveries
I had to create a new session for you guys. Have fun. 60 mins easy is perfect in terms of training load. Don’t forget those strides as well (if highlighted)
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
10 Mins WU @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
parkrun @ 5km Pace (RPE: 8)
10 Mins CD @ Easy Pace (RPE: 3)
Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.
90 Mins @ Easy Pace (RPE: 3)
Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.
