0 POINTS
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
A good week in that we step back from anything too brutal. The 2 x 30 mins at marathon pace should be a good one. Still a pretty tough week with a juicy target of 130pts, but not as bad as you’ve smashed out in recent weeks, so we know you can do this. Keep going Andy, 7 weeks until Paris.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
2km WU @ Easy Pace (RPE: 3)
3 Mins Recovery
1600 Metres @ 10k Pace (RPE:7)
3 Mins Recovery
400 Metres @ Target Pace (RPE: 8)
90 Secs Recovery
x 4
200 Metres @ Target Pace (RPE: 9)
60 Secs Recovery
x 4
1600 Metres @ 10K Pace (RPE: 7)
3 Mins Recovery
2km CD @ Easy Pace (RPE: 3)
A good 10k session. See if you can run that 2nd mile quicker than the first. Push the pace on the 60s to get more from this session.
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
30 Mins @ Easy Pace (RPE: 3)
30 Mins @ Marathon Pace (RPE: 4)
30 Mins @ Easy Pace (RPE: 3)
30 Mins @ Marathon Pace (RPE: 5)
Another good variation to the 2 hour easy run. Marathon pace should feel fairly comfortable but you’ll need to focus on good form to run at this speed with a low RPE.
