I wanted to get one more HM session in there before Rome. With Sunday such a big run I’ve kept the rest easy. To be honest the focus needs to be building your endurance still, so I think lower heart rate running and more of it right now is better than smashing out a second fast session. Any issues let me know.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
The only real mistake you can make here is going too fast. Try and pick a flat route as well. Finish off with the strides. Total time needed is 60 mins.
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.
| Single Leg Calf Raises | 3×8 |
| Tricep Dips Dumbbells | 3 x 10 (6kg) |
| Single Leg Squats | 3 x 10 |
| Bicep Curls | 3 x 10 (12kg) |
| Forward Lunge and Rotation | 3 x 10 (6kg) |
| Shoulder Press | 3 x 10 (10kg) |
| Single Leg Glute Bridge | 3 x 10 |
| Bent Over Row | 3 x 10 (12kg) |
| Back Extensions | 3 x 8 |
| DeadLift | 3 x 10 (20kg) |
| Squat Jumps | 1 x 5,6,7 (12kg) |
| Plank | 3 x 60s |
| Press Up | 3 x 10 |
You’ve well educated in this area so more than happy if you want to mix it up.
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
2km WU @ Easy Pace (RPE: 2)
5km @ Half Marathon Pace (RPE: 5)
2km @ Easy Pace (RPE: 3)
5km @ Half Marathon Pace (RPE: 6)
2km @ Easy Pace (RPE: 3)
5km @ Half Marathon Pace (RPE: 8)
2km CD @ Easy Pace (RPE: 3)
A good session to practice goal pace. Likely to be one of the biggest sessions in your half marathon training plan.
