0 POINTS
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
I know you’ve had to do some juggling but I still feel, especially watching you run at track that you’re running really well right now. So keep reminding yourself of that, with the first of the big races upon us. Are you doing Eastbourne, Paddock Wood or neither next week? Not a bad week this week in the sense we don’t have any big mileage. That’s to ensure if you are racing next week you are not overly fatigued. If you wanted to do track rather than Tuesday’s hills that’s fine. Another good opportunity to bank a strong week ahead of the races. Keep going Jo!
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Recoveries: 90 seconds all reps
Credit TRC for this one. Imperative to stick to half marathon pace in that first 15 minute tempo. Otherwise you’ll be too fatigued to hit target 5k pace in the shorter reps.
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
45 Mins @ Varied Intensity (RPE: 3-9)
A great way to get the heart pumping to some banging tunes. Have fun 😁
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
10 Mins WU @ Easy Pace (RPE: 2)
60 Mins @ Half Marathon Pace (RPE: 6-8)
10 Mins CD @ Easy Pace (RPE: 3)
A good opportunity to practice goal pace for an steady run. The more comfortable you get at goal pace the easier it will feel on race day.
| Exercise Bike | 10 Mins |
| Leg Press | 2 x 12 (80) |
| Chest Press | 2 x 10 (20) |
| Lat Pull down | 2 x 12 (30) |
| Ab Crunch | 2 x 10 (20) |
| KettleBell Swings | 2 x 12 (12) |
| Split Squat | 2 x 10 |
| Cable Torso Rotation | 2 x 12 (7.5) |
| Hamstring Curls | 2 x 10 (20) |
| Plank | 2 x 30s |
| Tricep Dips Dumbbells | 2 x 10 (5) |
| Seated Row | 2 x 12 (40) |
| Goblet Squat | 2 x 10 (5) |
| Calf Raises | 2 x 10 (5) |
| Dead Hang | 90s |