12 POINTS
40 Mins Swimming @ Easy Pace (RPE: 3)
Swimming is a great alternative to running and probably the best form of cross training. Have fun!
A recovery week in terms of pts target. If you did want to come and join us Tuesday evening, let me know and I can tweak things. Obviously Sunday is a big session as that will only be 4 weeks out from Paddock Wood (or Eastbourne). Keep up the good work Lou
Pleased with this weeks training. Starting to feel like it’s coming back and no sign of injury 🤞🏼!! 😊
Another big week. 142pts. Impressive. Brings us back to 92% overall training. So you can always add an extra 10 mins onto a run to keep nudging that back up if you feel strong. Glad you are still injury free and I’m very optimistic about what’s ahead. It does feel like you’ve done an awful lot of training without any rewards (as in race times), but hopefully that is about to change soon. Well done Lou.
40 Mins Swimming @ Easy Pace (RPE: 3)
Swimming is a great alternative to running and probably the best form of cross training. Have fun!
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.
10 Mins WU @ Easy Pace RPE: 3
15 Mins @ 10K Pace RPE: 7
10 Mins @ 10K Pace RPE: 7
5 Mins @ 5K Pace RPE: 8
10 Mins CD @ Easy Pace RPE: 3
Recoveries: 2 Minutes
Quality 10k session. These are the runs where the magic happens.
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.
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!”
1 Mile WU @ Easy Pace (RPE: 3)
3 Miles @ Half Marathon Pace (RPE: 6)
1 Mile @ Easy Pace (RPE: 3)
3 Miles @ Half Marathon Pace (RPE: 7)
1 Mile @ Easy Pace (RPE: 3)
3 Miles @ Half Marathon Pace (RPE: 8)
1 Mile CD @ Easy Pace (RPE: 3)
A big half marathon session. Important to find that goal pace in training and this session replicates the race well with the RPE increasing with each interval.
