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.
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.
This session should last 40 minutes. Find a location where you can pick different points on the hill. Lamp posts are great. So for example you would run to the first lamppost and back to the bottom of the hill. Then to the second lamppost and back. Keep making the reps longer until you hit 20 mins, and then start making the reps shorter again.
So you might reach lamppost 12 in 20 mins, then next rep will be to lamppost 11, then 10, then 9 and so on, eventually returning to 1.
Use the downhill as your recovery. You should be working at an RPE of 8 up the hill, and a 3 downhill.
A tough session so important to pace yourself well. If you really want to make it challenge, push the pace downhill as well.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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.
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.
40 Mins Swimming @ Easy Pace (RPE: 3)
Swimming is a great alternative to running and probably the best form of cross training. Have fun!
