A lighter week coming off the BYU session. I’ve tried to squeeze in the spin again, that would be a good way of flushing out the legs. On Thursday 2 x 2.5 miles at half marathon pace is the same as the session planned and you could do a mile float in between. Then finish off strongly with XC. Don’t worry about the lack of miles this week, plenty big weeks coming up. Keep up the great work Joe.
Really happy with that week. I feel like Iām progressing really nicely towards my first ultra of next year, which of course is the backyard. Feeling strong, fit and healthy. Looking forward to taking it a bit easier this coming week
196pts which is the highest anyone on the team has every achieved since I introduced this approach. It was a little over target, 115%, but not my much, so I’m not worried and you’re the type of person that can absorb that extra training. Although it does then highlight the importance of having the easier week. But great work Joe and so pleased to hear you feel so good. PS: I would love to hit 200pts one day, through a mixture of running, cross training and strength work. I managed 145 last week and only run 10 miles. It shows what we can achieve with a balanced varied plan. Onwards and upwards.
*Recoveries: 30 Seconds after the 30 second reps, 60 seconds after the 60 second reps. Simples.
Coach Simonš “Make a note of RPM & the resistance level so you can increase them as you do more sessions.” Recoveries in between intervals are the same as the effort. So 30 and 60 seconds easy pace.
2km WU @ Easy Pace RPE: 3
4km @ HM Pace RPE: 6
3 Mins Recovery
4km @ HM Pace RPE: 6
3 Mins Recovery
2km CD @ Easy Pace RPE: 3
A pretty standard HM session, good to practice race pace without pushing too hard. Make sure you keep focusing on good form, especially as you tire. And enjoy. This sort of session should feel relatively controlled but also like you’re working at a decent level. Go get ’em.
240 Mins @ Easy Pace (RPE: 3-8)
All about time on feet. Don’t push the pace early on and ensure you are well hydrated and have fuel to take on at regular intervals.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
| Exercise Bike | 10 Mins |
| Leg Press | 2 x 12 (80) |
| Chest Press | 2 x 10 (20) |
| Lat Pull down | 2 x 12 (30) |
| Ab Crunch | 2 x 10 (20) |
| KettleBell Swings | 2 x 12 (12) |
| Split Squat | 2 x 10 |
| Cable Torso Rotation | 2 x 12 (7.5) |
| Hamstring Curls | 2 x 10 (20) |
| Plank | 2 x 30s |
| Tricep Dips Dumbbells | 2 x 10 (5) |
| Seated Row | 2 x 12 (40) |
| Goblet Squat | 2 x 10 (5) |
| Calf Raises | 2 x 10 (5) |
| Dead Hang | 90s |
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
90 Mins @ Easy Pace (RPE: 3)
Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.
