Another strong week. Hopefully you can team up with Michelle on Thursday for the 10k session. Important if running with the club Wednesday to go with an easier group to save the legs for Thursdays session. If you wanted to do the 2 hours Sunday that would also be fine. The next 2 weeks will be 90 mins and the Chichester 10K.
Felt tougher this week, I guess because I’m a bit more tired, felt quite solid although wish my pace was better on the efforts.
No problems with plan for this week 👊🏼
Well done Lou, another strong week. Sometimes with efforts if you have that disappointment about not hitting targets, it’s good to ask yourself the question, did I work at the right RPE? If the answer is yes, then you have to be happy. It did sound like conditions were against you and how often have we practiced 10k pace in the last few months? Never probably, and that’s why we are doing it now, so come race day you’ve had some prep.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
60 Mins @ Easy Pace (RPE: 2-5)
60 mins on the flat is quite different to 60 mins on the hills. So it’s important to differentiate between the two and if you do a hilly easy run, to account for that extra training load and how it might impact the rest of your week.
1 Mile WU @ Easy Pace (RPE: 3)
5 Miles @ 10K Pace (RPE: 7)
1 Mile CD @ Easy Pace (RPE: 3)
This is a session you want to do close to your goal race and it’s an opportunity to practice running at your 10k speed.
| Wall Sits | 2 x 70 Secs |
| Split Squat | 2 x 10 (6kg) |
| Incline Press Up | 2 x 10 |
| Russian Twist | 2 x 10 (6kg) |
| Plank | 2 x 40s |
| Single Leg Deadlift | 2 x 12 (6kg) |
| Squats | 2 x 12 (6kg) |
| Dead Bugs | 2 x 14 |
| Bicep Curls | 2 x 15 (2.5) |
| Kettlebell Bent Over Row | 2 x 8 (6kg) |
| Calf Raises | 2 x 12 (6kg) |
| Side Planks | 2 x 30s |
| KettleBell Swings | 2 x 20 (6kg) |
| Hip Abduction Isometric | 2 x 10 |
| Clam Shells | 1 x 10* |
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Slowly adding time to your longer runs is the way forward. Keep the effort level down and continue to check in with your form.
