Another strong week with 115pts on the table. Recovery week coming up. Tuesday is a brand new session and you’ll need to work hard to try and hit those targets but hopefully the fact the reps are shorter will help. Then easy miles ahead of Sunday’s race. No need to set any expectations for that given we are in week 3 of this plan. Just go out there and control what you can. A good warm up, run tall, dig deep in the tough moments and believe in yourself. What will be will and no point making judgements at this stage of the block. Any problems let me know. Keep up the great work Andy.
Missed a lot of sessions. Struggled a bit with time and motivation recently. But hoping this is a good reset and going to try get it all completed next week.
This schedule looks achievable, although I think my pace is probably lacking a bit at the moment – but I’m going to concentrate on just completing the training initially
These weeks happen. Then we bounce back. It’s all about process and patience. I don’t know if you follow football but Arsenal and Mikel Arteta is a great example of that. It’s taken them time, but they’ve trusted their process and slowly but surely success is coming there way. The same applies to running. Focus on the training, then let the results take care of themselves. Just think where you could be in 2-3 years time if you keep working hard now. The potential is huge.
2km WU @ Easy Pace RPE: 3
800m @ Target Time RPE: 8 (120s Recovery)
400m @ Target Time RPE 9 (90s)
200m @ Target Time RPE 9
Repeat x 3 (120s Recovery between Sets)
2km CD @ Easy Pace RPE: 3
Chase those target times. You’ll be working hard here from the word go!! You got this. Make it count.
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
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!”
“Easy means Easy! Not 5k pace, not 10k pace, not even marathon pace. Easy pace!! 😉”
Save those legs for the bigger sessions and enjoy running comfortably among the pack.
Thank you.
2km WU @ Easy Pace (RPE: 2)
8 x 100 metres Strides (RPE: 9)
10km @ 10km Pace (RPE: 6-8)
2km CD @ Easy Pace (RPE: 3)
Control what you can. The warm up, strides, getting the early pace right and staying positive when it gets tough. You got this!! If it’s a hilly route do your research.
