Wow!! Sunday’s run is the one. Drop the pace, find some trails, just head out and love the feeling of running. If you have time earlier in the week perhaps pick the best weather day for the long run and work your schedule around that. Efforts are important as that’s the only time we get the HR up this week. The rest is at easy pace and focusing on building your aerobic base. Any problems let me know but keep up the great work Victoria. And remember how good you are please!! 😉
Was what it was! Scuppered really by terrible sleep sun mon, felt terrible Tue so then left with trying to squeeze it all in. Still should have been able tho, so I know still off – legs drained at pace, generally fatigued.
Next week relatively kind till Sunday, hoping for some improvement…
Given how tired you have felt I think you should give yourself lots of credit for hitting over 100pts. That’s a good number and should ensure you are at least maintaining the fitness you have. Then hopefully things do change and we can push a little harder. But you are doing the right thing, listening to your body and making those tweaks. Rather than feel like you’re missing out, I’m hear to offer that support, help tweak the schedule. 94% of this weeks training, that’s decent in my eyes. So well done Victoria.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
*Recoveries: 2 Mins Between All Reps
Big session this so start off at 10k pace and then look to hit 5k pace for the last 4 reps. Always focus on running tall and staying relaxed.
70 Mins @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
60 Second Recoveries
Keep the effort level down on these easy runs and focus on good running mechanics. Strides are essential here, not optional 😉
| 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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
