18 POINTS
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.
Changed it round so we do the double Sunday/Monday. Will message you direct about Monday’s as we could change it up going forward so we don’t basically have this same conversation every week š¤¦āāļøš
Just shy of 50 miles for the week, so thatās my biggest week since the summer. Felt like a really good training week and Iām not saying that just because of the high mileage, as it felt like the quality was there too. Feel like Iām in a really good place with my training right now. Looking forward to more!
That was a quality week. 166pts banked which is big, as much as anyone on the team is hitting right now. Just within the limit (110%) we want to be to avoid the potential for “over training”. So something to bear in mind. You’d hate to get injured by doing more than was set in the plan and that’s what happened to Jake S when I worked with him. Anyhow, loads of positives to take right now. Let’s keep smashing out these big weeks going forward
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.
1 Mile WU @ Easy Pace (RPE: 2)
3 Miles @ HM Pace (RPE: 6)
2 Miles @ 10k Pace (RPE: 7)
1 Mile @ 5K Pace (RPE: 8)
1 Mile CD @ Easy Pace (RPE: 3)
A good 10k session this, especially for anyone who has a habit of starting races too fast. This should allow you to finish strong. Work hard in those last 3 miles, that’s your opportunity to improve your fitness.
Crammed a bit more into 1 session here but now you’ve got a lot of good stuff in there. Hopefully it’s ok?
It’s important to keep the easy runs easy. Focus on good running form and low heart rate. Don’t forget your strides. Very important. 30-60 seconds recovery between strides.
Rather than just head out and do 60 mins easy, this goes through the gears a little and will hopefully help you improve running economy as the speed picks up a little. It’s still a light session but makes the easy runs more interesting. Best done on the flat to hit consistent paces.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
All about time on feet. Don’t focus on pace. Instead keep that effort level down and concentrate on good running economy. Fuelling and hydration key too.