Another really solid week. 99pts up for grabs. Almost seems a shame not to go in search of 1 more to make it 100? We have a hills session, a solid Wednesday easy run, and a moderate long run. Combine that with your S&C and a spin session and this is the recipe for success. I like it. Any problems let me know Jo, but keep up the great work. You got this.
Coach Simon🍊
10 Mins WU @ Easy Pace (RPE: 3)
60 Secs Uphill (RPE: 8)
90 Secs Downhill (RPE: 4)
45 Secs Uphill (RPE: 9)
75 Secs Downhill (RPE: 4)
30 Secs Uphill (RPE: 9)
60 Secs Downhill (RPE: 4)
x 5
10 Mins CD @ Easy Pace (RPE: 3)
Hills can really build your strength as well as improve your running form. This session is tough but will really help you make big gains. Use the downhill as a light recovery jog, so exact recovery times can be flexible.
If you have accurate heart rate data that is far and away the best guide for this run. Stay in Zone 2 if you can.
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.
*Recoveries: 30 Seconds after the 30 second reps, 60 seconds after the 60 second reps. Simples.
Coach Simon🍊 “Make a note of RPM & the resistance level so you can increase them as you do more sessions.” Recoveries in between intervals are the same as the effort. So 30 and 60 seconds easy pace.