12 POINTS
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.
Big week, but if you look at the pts they are evenly spread, with a couple of 30pts days, but never really pushing too hard this week. So hopefully having is consistent will help. Any issues let me know. You could do a little bit on the elliptical and drop the stair climber to 20 if you prefer? 20 mins on both equates to the same points. Keep up the great work Lou.
Struggled a bit with my stomach but it is gradually improving. Didn’t quite manage everything in the training plan this week but better than last week!
Given the challenges thrown your way that was a really strong week. I have you down for 98% of the training. Which is amazing in the circumstances. Well done Lou
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.
A really good way to get your S&C in. A full body workout with barbells will really aid your running and reduce the risk of injury.
50 Mins Swimming @ Easy Pace (RPE: 3)
Swimming is a great alternative to running and probably the best form of cross training. Have fun!
2km WU @ Easy Pace (RPE: 3)
1km @ 10K Pace (RPE: 7)
200 Metres @ 3K Pace (RPE: 8)
120 Second Recovery
x 5
2km CD @ Easy Pace (RPE: 3)
Another TRC inspired running channel which apparently was the reason one of their presenters got their marathon time down from 3:40 to sub 3:00 🤔 Hopefully it has the same effect for you.
30 Mins Elliptical (RPE: 6-7)
A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.
A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 30 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.
8 x 100 metre Strides (RPE: 8)
60 second recoveries
A chance to really focus on exaggerating perfect running form. Best done before a session or after an easy run. Not a sprint. CLICK HERE for more details.
20 Mins @ Easy Pace (RPE: 3)
Start off slowly, don’t worry about pace. Just tick off those minutes and run with a smile 😁
A really good way to get your S&C in. A full body workout with barbells will really aid your running and reduce the risk of injury.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
