Change up the schedule if need be. I appreciate it’s another week where changes might need to happen. But a couple of really good sessions this week. Tuesday is a tough one so pace it well, start off slowly and build into the workout. Then Sunday a chance to practice half marathon pace in a really fun session. Any problems just shout. Happy New Year Glenn.
Been a really good week. Noticed you’ve upped my target times as well which will be challenging 🙂
Signed up for the Paddock Wood 1/2 as well
Another great week. Well done Glenn. Ah yes, the downside of a 5K PB, faster target times 🤦♂️ Don’t worry if you are a little off at first, you’ll soon adjust. Paddock Wood is one of my favourite races. I’ve had 4 or 5 half marathon PBs there, including last year. Also if you sign up to Hastings Runners you’ll get 3 months free as your membership will then run from now until April 2027.
Recoveries: 30-60s. If time is limited then do 2 exercises together and remove the recoveries.
*Each side (double the reps). So 2 x 30 second Side Planks = 4 in total (2 on each side).
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.
| Squats | 45s x 2 |
| Calf Raises | 30s x 2 |
| Split Squat | 60s x 2 |
| Wall Sits | 60s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 30s x 2 |
15 minutes. Bish. Bash. Bosh. Add some weights once ready to progress with some of the exercises.
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
1 Mile WU @ Easy Pace (RPE: 3)
3 Miles @ HM Pace (RPE: 6)
1 Mile @ Easy Pace (RPE: 3)
2 Miles @ HM Pace (RPE: 7)
1 Mile @ Easy Pace (RPE: 3)
1 Mile @ HM Pace (RPE: 7)
1 Mile @ Easy Pace (RPE: 3)
Add some variety to your long runs and ideal if you are training for a specific half marathon time. Practicing goal pace is very important in training.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
