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“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Rome here we come. I say we, you, but you get the point. 1:46 at HHM in October, feels like in recent weeks you’ve been hitting those paces again and if you wanted to set a target then nudging under that would be a good goal. But let’s remember the main focus of this plan, the Brighton trail marathon. So in fact you can head to Italy without any pressure here. It’s part of the process building towards Brighton. That said, focus on good early pace and not going off too fast and I think you’ve run a really strong race. Any issues let me know.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
2km WU @ Easy Pace (RPE: 3)
5km @ Half Marathon Pace (RPE: 6)
3 minutes recovery
5 x 200 metres @ Target Time (RPE: 9)
60 second recoveries
2km CD @ Easy Pace (RPE: 3)
A really good session to do the week of a half marathon. A chance to practice race pace at a lower volume and get some speed in the legs.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
| 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.
The only real mistake you can make here is going too fast. Try and pick a flat route as well. Hills will push that RPE too high.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Stick to your goal pace early on and it should feel easy. Dig deep in those final 5km to achieve your goal. The biggest mistake you can make is getting swept along in the early stages and going off too fast.