18 POINTS
Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.
Keep me posted about the 80 miler. If that was off the cards we’d probably reduce the mileage and add in another “session” for more variety as I hate the idea of just setting 4 easy runs, it’s not my way of coaching. But we are targets 170 pts which is above you overall average so a solid week of training.
Original plan on Sunday was to go to my unpaid work session, which was 8:30 – 4:00, go home, have dinner, go to my usual AA meeting, then run in the evening, which would’ve been about 8:30. I had one hell of a day that involved sitting in a mini bus for 6 hours, as it was too wet to work outside. I then decided to walk from St Leonard’s to Bexhill. Got absolutely drenched. I was tired and achey, so running in the evening would not have been a good idea, as I needed a good night’s sleep. At least the walk was a decent bit of time on my feet.
Looking forward to a decent week ahead. I’m struggling to get my head around tomorrow’s session…is it 12 miles in total?
That makes sense now. I knew something must have been up. Definitely made the right decision. So now worries on that. Yes, tomorrow, basically one mile easy, one at half marathon pace, keep repeating until you’ve done 12. It’s getting that bit of pace in the legs without overdoing it and still wracking up some decent mileage too.
Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.
2km WU @ Easy Pace (RPE: 3)
5 x 1km @ 10K Pace (RPE: 7)
120s recovery
10 x 400 @ 5k Pace (RPE: 8)
60s recovery
2km CD @ Easy Pace (RPE: 3)
I love this session. One of my favourites. Important to keep those first 1km reps at 10k pace, otherwise you’re going to struggle to pick up the pace on the 400s. Make sure you take a day off to recover from this one, or at least run easy the following day.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
60 Mins @ Easy Pace (RPE: 2-5)
60 mins on the flat is quite different to 60 mins on the hills. So it’s important to differentiate between the two and if you do a hilly easy run, to account for that extra training load and how it might impact the rest of your week.
Crammed a bit more into 1 session here but now you’ve got a lot of good stuff in there. Hopefully it’s ok?
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.
All about time on feet. Don’t focus on pace. Instead keep that effort level down and concentrate on good running economy. Fuelling and hydration key too.