Big week, to make amends for a few missing pts from last week, but also to get some half marathon miles in without going crazy. We’ll easy right back in the build up to Marden next week, so plenty of time to rest up. Any issues let me know. But if you hit these targets you’ll be working harder than anyone else on the team right now which is great.
Good week. Saturday I was a little concerned with my foot but it feels ok now, this upcoming light week is just what I need. Ended up running a few extra miles today to make up for the part session Saturday.
A really good week and well done for the extra miles Sunday, that will have helped. 161pts which is pretty much the hardest anyone on the team is working and the results continue to come. But I’m definitely listening to the fact there’s possibly more there. And as we get into the marathon block that will naturally happen. But I’m really happy right now with how things are going.
| Step Ups | 60 Secs |
| Russian Twist | 2 x 12 (5kg) |
| Wall Sits | 2 x 75 Secs |
| Split Squat | 2 x 12 (10kg) |
| Press Up | 2 x 16 |
| Hip Abduction Isometric | 2 x 10 |
| Goblet Squat | 3 x 12 (10kg) |
| Plank | 3 x 75 Secs |
| Forward Lunge and Rotation | 2 x 16 |
| Single Leg Calf Raises | 2 x 12 (10kg) |
| Single Leg Deadlift | 2 x 10 (10kg) |
| Side Planks | 2 x 40 Secs |
| Kettlebell Bent Over Row | 2 x 13* (10kg) |
| Kettlebell Clean and Press | 2 x 8* (10kg) |
4 Miles WU @ Easy Pace (RPE: 3)
Intervals as per group (RPE: 8)
3-4 Miles CD @ Easy Pace (RPE: 3)
With your extended warm and cool down this currently earns 40 training pts. If anything does change (shorter WU, less intense session), let me know and I can tweak one of the other runs later in the week.
| Step Ups | 60 Secs |
| Russian Twist | 2 x 12 (5kg) |
| Wall Sits | 2 x 75 Secs |
| Split Squat | 2 x 12 (10kg) |
| Press Up | 2 x 16 |
| Hip Abduction Isometric | 2 x 10 |
| Goblet Squat | 3 x 12 (10kg) |
| Plank | 3 x 75 Secs |
| Forward Lunge and Rotation | 2 x 16 |
| Single Leg Calf Raises | 2 x 12 (10kg) |
| Single Leg Deadlift | 2 x 10 (10kg) |
| Side Planks | 2 x 40 Secs |
| Kettlebell Bent Over Row | 2 x 13* (10kg) |
| Kettlebell Clean and Press | 2 x 8* (10kg) |
40 Mins @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
60 Second Recoveries
Keep the 40 mins easy and don’t forget those strides. Without them you won’t improve and will fall short of your weekly targets.
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 @ HM Pace (RPE: 6)
1 Mile @ Easy Pace (RPE: 3)
2 Miles @ HM Pace (RPE: 7)
1 Mile @ Easy Pace (RPE: 3)
1 Mile @ HM Pace (RPE: 7)
1 Mile @ Easy Pace (RPE: 3)
Add some variety to your long runs and ideal if you are training for a specific half marathon time. Practicing goal pace is very important in training.
60 Mins @ Easy Pace (RPE: 3)
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.
