I plan to set off about 5:20 per km pace Sunday, for around 6km then will kick on, but that’s probably a good pace for you, you definitely don’t want to be going any quicker in those first 6km. So you can either run with me or just use me as a pacer slightly in the distance, if you are ahead of me, then slow down. Will be interesting to see who turns up as well π€ If you’re not able to come into town Tuesday evening, let me know as I think a threshold session might suit you a bit better than smashing out shorter reps. Keep up the great work Lucy. Any issues just let me know (We have a few pts spare, so you could even ditch one of the S&C if you wanted and extend the Friday run).
Coach Simonπ
Decent session for anyone who’s threshold pace is around the 8 min miling mark. Focus on pace for rep 1 whilst the HR climbs, then switch to HR for the rest of the reps.
See how you fair with this session for now and we can always make some changes. It’s a strong all round workout that covers all fundamental movement patterns along with all the key muscle groups. If there is any area you feel is particularly weak and needs work I can add different exercises in. I like to keep the S&C simple and those that have stuck to their routines and not made continual changes have made real progress.
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.
The Pier to Pier. What a race. Unless you are really pushing for a quick time, in which case, go hard early (need to be well trained for this strategy), my advice is slowly build the pace and work your way through the Zones. But you certainly don’t want to be quicker than half marathon pace until late in the race.