I’m a little concerned we’ve not go enough rest in after Canterbury, but the fact Monday is Pilates suggests we might be ok. Just see how you feel and take more rest if need be. Thursdays session is Anthony efforts. Obviously I don’t know what that will be but have put a session that is likely to be a similar training pts target. Then we get the long run in the weekend. So whilst the plan looks crazy I think this is a decent level for you and hopefully you find it manageable. If it does become too much, just say and we can reign it in a little, especially this week after the race.
Pleased that I managed such a hard week following the Canterbury.
I would normally drop back on mileage after a race and did feel tired on Sundays run so a little worried that increasing my longer runs beyond 2 hrs might be too much for me leading up to the Hastings Half and that I’ll end up running on tired legs. It may be lack of confidence but also wondered if age comes into? That said I’ll be guided by you (I’m probably just having a little panic)!!
Thursdays efforts included a warm up and drills plus a cool down and stretching but the warm up and cool down we’re not 10 mins.
Great week Jan, especially after Canterbury. Generally my plans involve easing back quite close to race day. For example in the 9 days prior to HHM, all you have in terms of running is 2 x 60 mins and 1 x 30 mins. And hopefully that would leave you fresh for the race. What we can do rather than increasing beyond 2 hours is inject a little bit of pace into the Sunday runs. So we keep them at 120 mins but run blocks of say 20-30 mins a fraction quicker than “easy pace”. This will ensure you continue to see improvements. If we do the same thing week in week out, we won’t make those gains. I’m happy with either of those approaches in truth.
NOTE: You can click on any of the exercises to view a tutorial.
*Signifies you need to do each side (so twice the number of reps)
This should be a good all round workout which will hopefully help with you keep those niggles at bay. The idea being we can slowly add to these. Those doing the best with their strength are the ones who keep it simple and consistent, week in week out.
If time is ever an issue. You can do some supersets. What is a superset? It means combined 2 exercises together, ideally ones that are different.
For example you might do 1 set of Bent Knee Calf Raises, and rather than just twiddle your thumbs for 60 seconds before doing the next set, you do a wall sit inbetween.
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.
10 Mins WU @ Easy Pace RPE: 3
5 Mins @ 5k Pace RPE: 8 (120 Secs)
5 Mins @ 5k Pace RPE: 8 (120s)
3 Mins @ 3K Pace RPE: 8 (90s)
3 Mins @ 3K Pace RPE: 8 (90s)
2 Mins @ <3K Pace RPE: 9 (90s)
1 Min @ <3K Pace RPE: 9 (90s)
10 Mins CD @ Easy Pace RPE: 3
A good speed session and a chance to increase pace as the reps get shorter. Work hard and enjoy!
Enjoy. Swimming is a great alternative to running and probably the best form of cross training.
NOTE: You can click on any of the exercises to view a tutorial.
*Signifies you need to do each side (so twice the number of reps)
This should be a good all round workout which will hopefully help with you keep those niggles at bay. The idea being we can slowly add to these. Those doing the best with their strength are the ones who keep it simple and consistent, week in week out.
If time is ever an issue. You can do some supersets. What is a superset? It means combined 2 exercises together, ideally ones that are different.
For example you might do 1 set of Bent Knee Calf Raises, and rather than just twiddle your thumbs for 60 seconds before doing the next set, you do a wall sit inbetween.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
