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“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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.
Bit of swapping about and I did drop the easy 40, but all in all OK. The main event was the hmp run, whilst not my best was pleased with the splits overall.
Got the s&c with some mobility, have also been adding a few bits over the week, nothing massive but a few extra quad/ham/quad, core, mobility bits etc without overload, just 1 or 2 exersises max.
Heart rate does seem a lot better, even resting has dropped back to where it should be.
Next week looks positively delightful after the last few! 😂
Hitting those key sessions is always the way to get the best results, so great work on the HM run. It’s going well, up at 92% of training, both Conal and Sam had brilliant marathon results yesterday having hit 95% of their targets, so if we can nudge back up above that line for race day I think you’re well set. If you feel strong on any runs, adding in an extra 10 mins here or there will boost that % a bit, so keep going. Not long and the races will be upon us.
“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.