9 POINTS
Enjoy. Swimming is a great alternative to running and probably the best form of cross training.
Another big week but it’s mainly aerobic this week with one tough session, then we’ll hit two big sessions next week before Paddock Wood. Any problems let me know but keep up the great work Lou. not long now until race day.
Another good week of training. Really upped the elevation this week, legs not feeling too bad, which surprises me. Feeling more confident on hills now.
I’ll try to make Tuesday group, it is half term though and some of my team are on leave. I planned to go this week but developed a migraine in the afternoon.
150+ points. The fact you absorbed that load well is amazing and exciting, because that’s a high level to be training at. There’s never any pressure or expectation from me about Tuesday evenings. I’m happy if half a dozen turn up in truth. I started with 3, so it’s just nice to know it helps some of the team. They are a great bunch though. Awesome work this Lou, keep it up.
Enjoy. Swimming is a great alternative to running and probably the best form of cross training.
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!”
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.
10 Mins WU @ Easy Pace (RPE: 3)
30 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)
60 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)
90 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)
120 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)
150 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)
180 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)
150 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)
120 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)
90 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)
60 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)
30 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)
10 Mins CD @ Easy Pace (RPE: 3)
Don’t worry about pace. The hill will make this one challenging. Focus on good form and just keep going. Use the downhill as an easy jog to catch your breath!
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.
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 😁
